This page is a collection of the Sets and scheme to program the exercises during your Onnit Workout. Following the programming methods discussed at the Level 1 Certification, here is an extensive list of set schemes to use. Giving you an idea how to program your clients or your own workouts.
|
EXERCISE |
TYPE |
ROUNDS X REPS/WORK TIME |
REST (EXERCISE/ROUND) |
RECOMMENDED WEIGHT |
|
|
3 |
DURABILITY |
CIRCUIT |
3 ROUND X 120 SEC |
NA / 30 SEC |
LIGHT/NONE |
|
5 |
DURABILITY |
CIRCUIT |
3 ROUND X 60 SEC |
NA / 30 SEC |
LIGHT/NONE |
|
4 |
DURABILITY |
CIRCUIT |
3 ROUND X 90 SEC |
NA / 30 SEC |
LIGHT/NONE |
|
1 |
SKILL |
INTERVAL |
10 ROUND X 15 SEC |
NA / 45 SEC |
LIGHT/MODERATE |
|
1 |
SKILL |
SINGLE |
10 ROUND X 1 REP |
NA / 60 SEC |
LIGHT/MODERATE |
|
1 |
SKILL |
SINGLE |
5 ROUND X 3 REP |
NA / 60 SEC |
LIGHT/MODERATE |
|
1 |
POWER |
SINGLE |
20 ROUND X 1 REP |
NA / 60 SEC |
HEAVY |
|
1 |
POWER |
SINGLE |
10 ROUND X 3 REP |
NA / 90 SEC |
HEAVY |
|
1 |
POWER |
SINGLE |
8 ROUND X 5 REP |
NA / 90 SEC |
HEAVY |
|
1 |
POWER |
SINGLE |
10 ROUND X 10 REP |
NA / 90 SEC |
MODERATE |
|
1 |
CONDITIONING |
SINGLE REPS |
3 ROUND X 10 REPS |
NA / 30 SEC |
MODERATE |
|
1 |
CONDITIONING |
REPSONTIME |
3 ROUND X 10 REPS ON 60 SEC |
NA / NA |
MODERATE |
|
1 |
CONDITIONING |
REPS ON TIME |
3 ROUND X 10 REPS ON 45 SEC |
NA / NA |
MODERATE |
|
1 |
CONDITIONING |
INTERVAL |
10 ROUND X 30 SEC |
NA / 30 SEC |
MODERATE |
|
1 |
CONDITIONING |
REPS ON TIME |
3 ROUND X 10 REPS ON 30 SEC |
NA / NA |
MODERATE |
|
2 |
CONDITIONING |
SEESAW |
10 ROUND X 10 REP TO 1 REP 10 ROUND X 1 REP 10 10 REP |
NA / NA |
MODERATE |
|
3 |
CONDITIONING |
PYRAMID |
1 ROUND X 1, 2, 3, 2, 1 REP 1 ROUND X 2, 4, 8, 4, 2 REP 1 ROUND X 3, 6, 12, 6, 3 REP |
NA / NA |
MODERATE |
|
1 |
CONDITIONING |
CHALLENGE |
1 ROUND X 50 REP |
NA / NA |
MODERATE |
|
2 |
CONDITIONING |
LADDER |
1 X 1 TO 10 REP 1 X 10 TO 1 REP |
NA / NA |
MODERATE |
|
1 |
CONDITIONING |
TABATA |
8 ROUND X 20 SEC |
10 SEC / NA |
LIGHT |
|
2 |
CONDITIONING |
INTERVAL |
10 ROUND X 15 SEC 10 ROUND X 15 SEC |
NA / 15 SEC |
LIGHT |
|
1 |
STRENGTH |
SINGLE REPS |
5 ROUND X 5 REP |
NA / 60 SEC |
HEAVY |
|
2 |
STRENGTH |
SUPERSET |
5 ROUND X 10 REP 5 ROUND X 10 REP |
NA / 45 SEC |
MODERATE |
|
1 |
STRENGTH |
SINGLEREPS |
3 ROUND X 3 REP |
NA / 45 SEC |
HEAVY |
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