6. Leg lifts 10 (Lift legs about 6 inches off the ground and hold for a 5 count)
Cardio
Repeat 3x
!
Water
2 buoys in the water 75 meter apart
One buoy is the exercise buoy and the other is the sprint buoy
!
20 Push ups
Sprint
Hold the squat position for 30 seconds
Sprint
Hold crab position for 30 seconds (Crab position is on your hands and feet with your body facing away from the board. Its the opposite of bear crawl position)
Sprint
10 Leg Lifts
One knee Sprint (Paddle on kneeling on one knee)
20 bicycle crunches
Prone sprint
!
Repeat 3x
!
Complete
Set a buoy 50 meters out from shore
Have an exercise station on the shore
!
Race start Sprint to buoy
1 minute of plank
Sprint
1 minute of wall sit (sit against the wall with your back flat and your legs at 90 degs)
Sprint
20 Jump Squats
Sprint
25 meters of crab crawl
Sprint
15 superman (Laying on your stomach extend your legs and arms as high off the ground as you can)
Sprint
20 Elbow to opposite knee crunch
Sprint
! Repeat 3x
! ! Refer to your Level 3 manual for warm up and cool down exercises
!
Land
Rotate between exercises and add a cardio activity such as running in between each exercise.
3 sets of each
1. Burpee 10
Cardio
2. Squats 20
Cardio
3. Lunges 20
Cardio
4. PushUps 15
Cardio
5. Plank 45seconds
Cardio
6. Knee to Elbow Crunches 10 each direction
Cardio
Repeat 3x
!
Water
2 buoys in the water 75 meter apart
One buoy is the exercise buoy and the other is the sprint buoy
!
30 Mountain Climbers
Sprint
20 Squats
Sprint
10 Push up to plank
Sprint
20 sit up or crunch
Sprint
10 Burpees
Prone sprint
!
Repeat 3x
!
Complete
Set a buoy 50 meters out from shore
Have an exercise station on the shore
! Race start Sprint to buoy
10 Inch worm pushups
Sprint
10 Frog jumps
Sprint
20 Jump lunges
Sprint
25 meter of bear crawl
Sprint
15 V-sits
Sprint
!
Repeat 3 times
!
PaddleFit Challenge
!
1. 500m SUP Erg How fast can you paddle 500m
2. Indo Board How long can you stand on the Indo Board with your eyes closed
Rotate between exercises and add a cardio activity such as running in between each exercise.
3 sets of each
1. TRX Presses 20
Cardio
2. TRX Pulls 20
Cardio
3. Wall Sit 1minute
Cardio
4. Bicycle Crunch 1 minute
Cardio
5. Mountain Climbers 30
Cardio
6. TRX Atomic Pushups
Cardio
Repeat 3x
!
Water
2 buoys in the water 75 meter apart
One buoy is the exercise buoy and the other is the sprint buoy
!
20 Mountain climber
Sprint
Hold the lunge position for 30 second and switch sides
Sprint
Jump Squats 15
Sprint
10- 5 second leg lifts
One knee Sprint (Paddle on kneeling on one knee)
15 plank to push up
Prone sprint
!
Repeat 3x
!
Complete
Set a buoy 50 meters out from shore
Have an exercise station on the shore
!
Race start Sprint to buoy
25 of Kettlebell swings
Sprint
1 minute of jump lunges
Sprint
20 frog jumps
Sprint
25 TRX Rip Trainer chops each side
Sprint
25 TRX Rip Trainer reverse chops
Sprint
20 Opposite knee to elbow crunch
Sprint
!
Repeat 3x
! !
Drill: Performed this drill with Team Infinity. 4 buoys lined up in a row about 30 yards apart. Sprinted to each buoy and did a 360deg pivot turn and sprinted to the next one. Go one at a time and don't start someone until the person in front of them reaches the next buoy. Perform left shoulder turns and right shoulder turns.
!
Land
Rotate between exercises and add a cardio activity such as running in between each exercise.
3 sets of each
1. Med Ball Throws 20
Cardio
2. Burpees 15
Cardio
3. Jump Squats 20
Cardio
4. Sand Sprints 10 seconds
Cardio
5. 15 Kettlebell swings
Cardio
6. Pull ups 10
Cardio
Repeat 3x
!
Water
2 buoys in the water 75 meter apart
One buoy is the exercise buoy and the other is the sprint buoy
!
2 laps prone
Side plank 30 seconds
Sprint
Heel bridge 30 seconds
Sprint
Leg lifts 15
One knee Sprint (Paddle on kneeling on one knee)
Push ups 20
Sprint
!
Repeat 3x
!
Complete
Set a buoy 50 meters out from shore
Have an exercise station on the shore
!
Race start Sprint to buoy
25 meters of crab crawl
Sprint
1 minute jump ups
Sprint
15 donkey kicks
Sprint
15 Inch worm pushups
Sprint
10 pull ups
Sprint
25 sit ups
Sprint
! Repeat 3x
! ! ! !
Land
Rotate between exercises and add a cardio activity such as running in between each exercise.
