Wednesday 21/08/2024
FitneSS
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins)
Choose any cardio machine for 5 minutes.
Workout-Specific Preparation (10-15 mins)
Perform 2-3 sets of the following:
12-second machine sprint (4 sec ramp up, 4 sec sprint, 4 sec ramp down)
3-4 Thrusters
3-4 Deadlifts
Rest: 90 seconds of easy cycling.
Note: Alternate between Assault Bike, SkiErg, and C2 Bike for each set.
B. Strength and Skill Work
B1. Pause Front Squat Iso Hold (10 seconds)
Set 1: @ 80% of your 1RM Thruster.
Set 2: @ 85%.
Set 3: @ 90%.
Rest: 2 minutes.
B2. Barbell Thruster
Set 1: 3 reps @ 80% of your 1RM.
Set 2: 3 reps @ 85%.
Set 3: Max reps @ 90% (AMRAP - 1).
Thrusters are taken from the floor.
Rest as needed between sets.
C. Part 1 - EMOM (Every Minute on the Minute) x 10
Duration: 10 minutes (5 rounds).
Minute 1: Assault Bike sprint for 12 seconds (calories).
Minute 2: 6-8 Dumbell Thrusters @ 22,5/15 kg.
Maintain close to max effort on the Bike.
Rest: 3 minutes before moving to Part 2.
D. Part 2 - EMOM (Every Minute on the Minute) x 10
Duration: 10 minutes (5 rounds).
Minute 1: Row sprint for 12 seconds (calories).
Minute 2: 6-8 Deadlifts @ 120/85 kg.
Maintain close to max effort on the Rower.
Competition
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins)
Choose any cardio machine for 5 minutes.
Workout-Specific Preparation (10-15 mins)
Perform 2-3 sets of the following:
12-second machine sprint (4 sec ramp up, 4 sec sprint, 4 sec ramp down)
3-4 Thrusters
3-4 Deadlifts
Rest: 90 seconds of easy cycling.
Note: Alternate between Assault Bike, SkiErg, and C2 Bike for each set.
B. Strength and Skill Work
B1. Pause Front Squat Iso Hold (10 seconds)
Set 1: @ 80% of your 1RM Thruster.
Set 2: @ 85%.
Set 3: @ 90%.
Rest: 2 minutes.
B2. Barbell Thruster
Set 1: 3 reps @ 80% of your 1RM.
Set 2: 3 reps @ 85%.
Set 3: Max reps @ 90% (AMRAP - 1).
Thrusters are taken from the floor.
Rest as needed between sets.
C. Strength Work
Bottom-to-Top Front Squats
Goal: Find your 3RM (3-Rep Max) for the day.
Guidelines: Maximum of 3 seconds rest between each rep.
D. Conditioning
Hand Stand Plate Step-Ups
Every 90 seconds x 6-10 sets:
20 seconds step-ups (Left arm leads).
20 seconds rest.
20 seconds step-ups (Right arm leads).
Guidelines: Start with a small plate and increase the height as you feel stable.
E. Part 1 - EMOM (Every Minute on the Minute) x 10
Duration: 10 minutes (5 rounds).
Minute 1: Echo Bike sprint for 12 seconds (calories).
Minute 2: 6-8 Barbell Thrusters @ 61/43 kg (135/95 lbs).
Maintain near-max effort on the Echo Bike.
Rest: 3-5 minutes before moving to Part 2.
F. Part 2 - EMOM x 10
Duration: 10 minutes (5 rounds).
Minute 1: Echo Bike sprint for 12 seconds (calories).
Minute 2: 6-8 Deadlifts @ 143/102 kg (315/225 lbs).
Maintain near-max effort on the Echo Bike.
Rest: 3-5 minutes before moving to Part 3.
G. Part 3 - EMOM x 10
Duration: 10 minutes (5 rounds).
Minute 1: SkiErg for 30 seconds (calories).
Minute 2: BikeErg for 30 seconds (calories).
Aim for max calories on each set.
