Rotating Pyramids of 4 x 5 (1250)
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This is an add on to Janna's Rotating Pyramids of 4.
I had a bag filled with 15 different moves. Each move has 2 pieces of paper with that move written on it. I had a sheet of paper numbered 1-20. I asked the students to pick a piece of paper and write that move in any number spot.(Have them pick 2 if you have a class of 10). Once that is filled out, begin with Janna's rotating pyramids for the first 4 moves. Then continue with the next 4 moves and so on. I only gave a 1 minute break after each pyramid was completely finished. This was a KILLER class. But it all depends on what moves are picked and how they are placed on the sheet. The randomness of it was what made it both fun and hard! I just had a playlist with songs that could go with anything and put the ipod on shuffle. Here is a list of the moves I used:
seated flat, seated sprint, seated climb, 4 count jumps, 2 count jumps, jumps on a hill, jog, jog with resistance, standing sprint, up and backs (in 3rd up = above handlebars and back = butt over saddle), hill climb with butt back over saddle and flat back, standing hill climb, standing hill attack, seated hill attack, standing attack.
Here is Janna's routine without the recoveries.
4 Exercises...rotating through 4 times! A good one to use with any 4 of your choice...here are mine!
Set 1
1:00 Seated Sprint
:45 Seated Climb
:30 Standing Climb
:15 Standing Attack Sprint
Set 2
1:00 Seated Climb
:45 Standing Climb
:30 Standing Attack Sprint
:15 Seated Sprint
Set 3
1:00 Standing Climb
:45 Standing Attack Sprint
:30 Seated Sprint
:15 Seated Climb
Set 4
1:00 Standing Attack Sprint
:45 Seated Sprint
:30 Seated Climb
:15 Standing Climb
Rest 1:00
Repeat 5 times for a 55 minute class or 4 times for a 44 minute class. Hopefully, I explained this well enough. If you have questions, please let me know. Very fun ride that will be different every time you do it.
Submitted by otisonyx from oh on 2/23/10
Email: otisonyx@yahoo.com