Friday, April 26, 2019
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q4-W2 Chest Day
Description:
4 Sets - Flat Bench
Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max
Log your Total Weight of all sets combined
Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight
Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max
Log your Total Weight of all sets combined
Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight
Cooldown:
Pickleball
Enter Your Results
Wednesday, April 24, 2019
Class:
All
Warmup:
Stretch/Review Excercises
Workout Name:
Q4-W1 - 5 for 5
Description:
10 Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups
Performed by 162 athletes
Podium
Male RX:
160+0reps
Female RX:
800+0reps
Male Scaled:
Female Scaled:
Show All Results
Tuesday, April 02, 2019
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W10 - Vertical Jump Benchmark #3
Description:
Today is a test of explosive lower body power.
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
Measure in inches
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
Measure in inches
Cooldown:
Log Data
Performed by 182 athletes
Podium
Male RX:
34.00 mi
Female RX:
60.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W11 Jump Rope Benchmark #3
Description:
2 MINUTE JUMP ROPE BENCHMARK TEST
For 2 mins you will jump rope to achieve as many reps as possible
Once you have completed your 2 minutes, log your reps online and with Mr. V
For 2 mins you will jump rope to achieve as many reps as possible
Once you have completed your 2 minutes, log your reps online and with Mr. V
Cooldown:
Log Data
Performed by 182 athletes
Podium
Male RX:
327 reps
Female RX:
275 reps
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W12 - Sprint Benchmark #3
Description:
1 Length of Gym Sprint Test
TWO ATTEMPTS, use your fastest time!
End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
**Log online to the nearest tenth of a mile**
TWO ATTEMPTS, use your fastest time!
End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
**Log online to the nearest tenth of a mile**
Cooldown:
Log Data
Performed by 181 athletes
Podium
Male RX:
8.40 mi
Female RX:
503.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W13 Plank Benchmark #3
Description:
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
Cooldown:
Log Data
Performed by 155 athletes
Podium
Male RX:
0:25
Female RX:
0:23
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3 - W14 - Agility Benchmark #3
Description:
Paint Agility Benchmark
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
Cooldown:
Log Data
Performed by 149 athletes
Podium
Male RX:
22.80 mi
Female RX:
139.00 mi
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Warmup:
Stretch/Review Exercises
Workout Name:
Q3-W15 - Standing Long Jump Benchmark #3
Description:
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
Measure in total inches!
Cooldown:
Log Data
Performed by 152 athletes
Podium
Male RX:
98.00 mi
Female RX:
92.00 mi
Male Scaled:
Female Scaled:
Show All Results
Like TrackMyPR on facebook