This is Phase 3 of the Online training for the IWF Internship
This phase covers the Workout Muse App.
The app is called Workout Muse Pro and can be purchased in the app store for Iphone, Ipod, Ipad. Unsure if it is on other devices. And pretty sure it is not for sale anymore.
This app is basically our extra stopwatch. So we as coaches, can actually coach when we need to, and not be a slave to our stop watch.
It tells the clients, when to go, 1/2 way point of a round, when to stop and rest, and repeat.
You will be required to set up several different FLOs and time sequences in the app when you meet with Jason Yun for the Coach's Workshop which is the 3rd phase of the physical training.
We have switched our primary training as of 9/2015 to a strength circuit followed by a metcon (metabolic conditioning). For the metcon it is continuous time and for one of the time sequences for the Strength circuits is continuous time as well. For continuous time I usually just play the Ipod music section on shuffle rather then deal with resetting the workout muse app. But it is up to you how you want to play that.
The following circuit can be used for many different things. But usually it is for a sequence set.
It also can be used for a tri-set or a superset, or a quad set. For instance if it was a quad set, they would perform 4 rounds back to back to back to back at :20 each. Then they would rest. If the rest was :20 they would rest 1 round, :40 then rest 2 rounds, :60 then rest 3 rounds, and then start again.
Back to sequence. Sequence set:
Round 1- squat :20, rest :20
Round 2- Squat :20, pushup:20, rest :20
Round 3- Squat :20, pushup :20, swing:20, rest :20
Round 4- and on and on adding exercises until all 6 are done.
Please leave a comment below in the format of
Please set up a
7 exercise circuit
first time through 50/10 rest before next circuit is :90
How many ‘workouts' do you need to set up for the following
30/30, 30/20, 30/15, 30/10, 30/15
5 exercise circuit
:50 rest between each
1 cycle for each
Please set up- Continuous 30 circuit: 4 exercises back to back to back to back, going through it 4 times with :30 rest in between each cycle.