These "Sessions" videos are longer videos (i.e. 10-15 minutes) and feature detailed explanation and analysis of the workouts being done here. There is a story embedded in each video, you'll see people in our gym go through a workout experience, there will be times where someone gets coached through "the moment", and you'll see interviews with the participants. You'll see people succeed, you'll see people fail, and you will get a first hand view of what really happens in here on a day to day basis.
The goal of these videos is to teach you as much as possible so that you may greater utilize the tools we have available on the site and also so you may direct your own training in a more productive manner.
"Sessions 16" which is from January 16th, 2013 features Rob "Maximus" MacDonald, Lyn Christian and Debbie Brockmeyer
You will need to have a full membership to view the video on the page as these videos are available to Full Members only.
Here is the workout featured in the video:
Progressive AirDyne or Row Warm-up:
5 minutes Easy +
5 minutes (get faster each minute throughout)
2x (30sec Box Jump + 30sec Step-up) Two Sets, Rest 2 min between each set
5x Hex Bar DL (7 reps, 10 reps in 2nd and 3rd phase) +
2:00 minute Row @ ~5 split seconds faster than 2k PR Pace 2:00 minute Rest
5 minute Intermission (including 3rd-2min Rest period above)
3x 30sec AirDyne Sprint
Rest 2-3 minutes between each