The "Engine Capacity" Test

Warm Up

Aerobic Floor Assessment

Theme: Flow & Sweat

Upper + Engine Builder

Upper + Engine Builder

Warm-Up
• 10 min Airdyne
• Cat-Cow ×10
• Hip Openers ×10/side
• Band Pass-Throughs ×10
• Lateral Lunges ×10

Strength / Movement Flow — 4 Rounds
• Goblet Step-Back Lunge ×8/leg
• Band Lat Row ×10
• Tall Kneeling Landmine Press x10
• Copenhagen Side Plank ×20 sec/side
Rest 60 sec

Conditioning — 12-Min EMOM
• Min 1: Row 250 m
• Min 2: 14 Air Squats
• Min 3: 6 Burpees + 6 Mountain Climbers/side

Core / Carry — 3 Rounds
• Suitcase Carry ×30 sec/side
• Hollow Rock ×15–20 sec
• Back Extension ×10–12

Cool Down
• 5 min easy bike
• Hip + T-spine stretch

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John Durocher

Upper + Engine Builder

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The "Engine Capacity" Test

Warm Up

Aerobic Floor Assessment

Theme: Flow & Sweat

Upper + Engine Builder

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