Tuesday 20/08/2024
FitneSS
A. Warmup
General Warmup (0-5 mins):
Choose a machine (rower, bike) and perform 5 minutes at an easy pace to elevate your heart rate and warm up your muscles.
Gymnastics Pulling Warmup (5-10 mins):
Workout-Specific Prep (10-15 mins):
Perform 2-3 sets of the following circuit:
30 sec Row: Increase pace every 10 seconds.
30 sec Bike: Increase pace every 10 seconds.
3-4 Burpees to 6" Target
3-4 Burpee Box Jump Overs (BBJO)
Rest 90 seconds between sets.
B. Main Workout
Part 1: 2 Rounds for Time
12 Dumbbell Bench Presses @ 30/22,5 kg
1 Rope Climb with Legless Descent (4.5 meters)
Rest 2 minutes before Part 2.
Part 2: 2 Rounds for Time
10 Strict Ring Dips or Tricep Push ups
10 Strict Pull ups
Rest 2 minutes before Part 3.
Part 3: 2 Rounds for Time
6 Wall Climbs
6 Strict or Kipping Chest to bar pull ups
C. Conditioning
Part 1: 8:00 AMRAP (target 3-4 rounds)
Row 15/12 calories
15 Burpees to a 15 cm Target
Rest 2 minutes before Part 2.
Part 2: 8:00 AMRAP (target 4-5 rounds)
Assault Bike 15/12 calories
6 Burpee Box Jump-Overs (60/50 cm)
Rest 2 minutes before Part 3.
Part 3: 8:00 AMRAP (target 2-3 rounds)
Row 15/12 calories
Run 400m
Competition
A. Warmup
General Warmup (0-5 mins):
Choose a machine (rower, bike) and perform 5 minutes at an easy pace to elevate your heart rate and warm up your muscles.
Gymnastics Pulling Warmup (5-10 mins):
Workout-Specific Prep (10-15 mins):
Perform 2-3 sets of the following circuit:
30 sec Row: Increase pace every 10 seconds.
30 sec Bike: Increase pace every 10 seconds.
3-4 Burpees to 6" Target
3-4 Burpee Box Jump Overs (BBJO)
Rest 90 seconds between sets.
B1. Barbell Bench Press (3 Alternating Sets)
Set 1: 3 reps @ 82%
Set 2: 2 reps @ 87%
Set 3: Max reps @ 90-92% (AMRAP -1)
Rest: 2 minutes between sets
B2. Uneven Plyo Push-Ups
6 reps alternating
Rest: As needed for full recovery
C. Option 1 (Advanced)
Part 1: 2 Rounds for Time
12 Dumbbell Bench Presses @ 40/27 kg (90/60 lbs)
1 Seated L Legless Rope Climb (4 m/13 ft)
Rest: 2 minutes before starting Part 2
Part 2: 2 Rounds for Time
3 Legless Rope Climbs (4.5 m/15 ft)
10 Strict Ring Dips
Rest: 2 minutes before starting Part 3
Part 3: 2 Rounds for Time
5 Rope Climbs (4.5 m/15 ft)
L-Sit for 30 seconds
Notes for Seated Legless Rope Climb:
Semifinal standard: Hands start below 1.4 m (55 inches) line, feet off ground before hips. Control descent to tape line before dropping.
D. Option 2
Part 1: 2 Rounds for Time
12 Dumbbell Bench Presses @ 32/23 kg (70/50 lbs)
1 Rope Climb with Legless Descent (4.5 m/15 ft)
Rest: 2 minutes before starting Part 2
Part 2: 2 Rounds for Time
2 Rope Climbs (4.5 m/15 ft)
10 Strict Ring Dips
Rest: 2 minutes before starting Part 3
Part 3: 2 Rounds for Time
6 Rope Pull-Ups
L-Sit for 30 seconds
E. AMRAP (Everyone)
10 Minutes for Quality
10 sec False Grip Hang on Rings
20 sec False Grip Ring to Chest Hold (Feet Supported)
30 sec Front Leaning Rest on Rings
F. Rowing Drills
6 Sets:
Rowing pick drill with 5 strokes in each position
Rest: 1 minute between sets
G. Conditioning Workouts
Part 1: 5 Rounds for Time
Row 15/12 calories
15 Burpees to Target (15 cm/6 inches)
Rest: 4 minutes before starting Part 2
Part 2: 5 Rounds for Time
Row 15/12 calories
6 Burpee Box Jump-Overs (60/50 cm or 24/20 inches)
Rest: 4 minutes before starting Part 3
Part 3: 5 Rounds for Time
Row 15/12 calories
BikeErg 15/12 calories
