CIRCHIIT Monday 9/28 to Sunday 10/4
CIRCHIIT Programming: Monday 9/28 to Sunday 10/4
Here is the full week of CIRCHIIT stations. Check the board each day for the format, rest intervals, and machine settings.
Monday 9/28: 6 Min AMRAP, 1 Min Rest Between Stations
CIRCHIIT Breaker Day
TRX
12 Front Squats
Superset: :30 Wallsit
Rest 30
Pull-Up Bars
12 Heels Elevated Goblet Squats
Superset: 20 Weightless Walking Lunges
Rest 30
Fitbench
12 Ball Leg Extensions
Superset: 20 Mountain Climbers
Rest 30
Bike
Resistance 1: 12 Cal
Superset: 12 Hammer Curls
Rest 30
Rowers
Damper 6: 12 Cal
Superset: 12 Arnold Presses
Rest 30
Treadmill
Incline 3: .12 of a Mile
Superset: 12 Overhead Tricep Extensions
Rest 30
Tuesday 9/29: Tabata with 40 Sec Finale, 1 Min Rest Between Stations
TRX
8 Rounds: TRX Back Rows
30 Sec Rest
:40 Bicep Clutch
Bike
8 Rounds: Resistance 3, 160+ Meters
30 Sec Rest
:40 Band Upright Rows
Pull-Up Bars
8 Rounds: Chin-Ups
30 Sec Rest
:40 Lat Band Pull-Downs
Rowers
8 Rounds: Damper 6, 85+ Meters
30 Sec Rest
:40 High Plank to Low Plank
Fitbench
8 Rounds: DB Chainsaw Rows (4R/4L)
30 Sec Rest
:40 Fitband 1/4 Squat Preacher Curl
Treadmill
8 Rounds: Incline 3, .04 of a Mile
30 Sec Rest
:40 Burpees
Wednesday 9/30: 6 Rounds, 40 Sec On 20 Sec Rest, 1 Min Rest Between Stations
CIRCHIIT Breaker Day
TRX
3 Rounds: TRX W Delt Flies
3 Rounds: TRX Pikes
Pull-Up Bars
3 Rounds: Wall Sit Car Drivers
3 Rounds: Hanging Knee Raises
Fitbench
4 Rounds: 1/2 Kneeling Press (Right)
4 Rounds: 1/2 Kneeling Press (Left)
Bike
4 Rounds: Resistance 2, AMRAP Cal (7+)
4 Rounds: Ab Mat Sit-Ups
Rowers
4 Rounds: Damper 6, AMRAP Cal (7+)
4 Rounds: Leg Raises with Reverse Crunches
Treadmill
4 Rounds: Incline 3, AMRAP Cal (7+)
4 Rounds: V-Ups
Thursday 10/1: 6 Min to Complete, 1 Min Rest
CIRCHIIT Breaker Day
TRX
60 Alternating DB Snatches
30 KB Swings to Squat
Pull-Up Bars
60 Front Rack Alternating Reverse Lunges
30 Pull-Ups
Fitbench
60 Weighted Step-Ups
30 Ball Slams
Bike
Resistance 3: 3,000 Meters
Rowers
Damper 7: 1,500 Meters
Treadmill
Incline 3: .65 of a Mile
Remaining time: Ab Mat Sit-Ups
Friday 10/2: CIRCHIIT Shortage
Machines: Part A 1 Min Max, Part B 8 Min Max, Part C 1 Min Max. 30 Sec Rest between A, B, C. 2 Min Rest between stations.
Bike
A) Air Squats
B) Resistance 2, Meters
C) Lunges
Rowers
A) Shoulder Taps
B) Damper 6, Meters
C) Mini-Band Shoulder Raises
Treadmill
A) Ab Mat Sit-Ups
B) Incline 2, Distance
C) Bicycles
Floor stations: 11 Mins at every station, Rest 2 Mins.
TRX
10 TRX Chest Press
10 B-Stance Deadlifts (10R/10L)
10 TRX Hamstring Curls
Pull-Ups
10 Narrow Grip Floor Press
10 KB Sumo Deadlift High Pulls
10 Banded Good Mornings
Fitbench
10 Tricep Dips
10 Weighted Bulgarian Split Squats (10/10)
10 Chest Flies
Saturday 10/3: 14 Mins to Complete, 2 Mins Rest
You Go Then I Go
TRX and Treadmill
1 Round Each: 50 Ball Slams
Into 2 Rounds Each: 25 Ab Mat Sit-Ups
Into 3 Rounds Each: Incline 1, .15 of a Mile
Bike and Fitbench
1 Round Each: 50 Alternating DB Snatches
Into 2 Rounds Each: 25 Hanging Knee Raises
Into 3 Rounds Each: Resistance 1, 750 Meters
Rowers and Pull-Up Bars
1 Round Each: 50 Wallballs
Into 2 Rounds Each: 25 Leg Raises
Into 3 Rounds Each: Damper 6, 375 Meters
Safety note: pause the treadmill when switching. Look down before you get on. Do not jump onto a running treadmill.
Sunday 10/4: 6 Rounds, 30 Sec On 15 Sec Rest, 1 Min Rest Between Stations
CIRCHIIT Mixer
TRX (paired with Treadmill, 1 Min Rest)
TRX Mountain Climber
Treadmill
Incline 5
6 Round Goal: 45+ Calories
Pull-Up Bars (paired with Bike, 1 Min Rest)
Pull-Ups
Bike
Resistance 5
6 Round Goal: 45+ Calories
Fitbench (paired with Rowers, 1 Min Rest)
Plate Ground to Overhead
Rowers
Damper 7
6 Round Goal: 45+ Calories
Wild Card 1 (paired with Wild Card 2, 1 Min Rest)
DB Plank Pull-Thrus
Wild Card 2
6 Round Goal: 45+ Burpees
