Tuesday 13/08/2024
FitneSS
A. Warmup
0-5 mins: General Warmup
5-10 mins: Mobility: Scorpion Stretch x 10, Table top Stretch x 10, Thread the needle x10/side, Lizard Stretch x 60sec/side, Russian Babymakers x 10
10-15 mins: Workout Specific Prep
2 sets:
8/6 cal Row
2-3 Burpees to 6" Target
Rest 90 seconds between sets.
B. Strength Work
3 Alternating Sets:
Barbell Bench Press
Set 1: 2 reps @ 79%
Set 2: 2 reps @ 84%
Set 3: Max reps @ 89%
AMRAP (-1) for max set
Rest 1 minute between sets.
Dumbbell Bicep Curl (Standing)
10-12 reps
2 reps in reserve each set
Rest 90 seconds.
C. Partner Workout
Part 1:
4 Alternating Rounds for Time / 2 each:
Row 15/12 calories
15 Box Jump Overs
*Partner A works while Partner B is resting, then switch.*Rest 3 minutes before Part 2.
Part 2:
Every minute for 12 minutes (6 rounds):
M1: Partner A: Row 10/8 calories
M2: Partner B: 10 Box Jump Overs
Rest 3 minutes before Part 3.
Part 3:
4 Alternating Rounds for Time / 2 each:
Row 15/12 calories
15 Box Jump Overs
*Partner A works while Partner B is resting, then switch.
Alternative Plan for those who are on vacation and have no access to an indoor facility.
A. Warmup
0-5 mins: General Warmup
5-10 mins: Mobility: Scorpion Stretch x 10, Table top Stretch x 10, Thread the needle x10/side, Lizard Stretch x 60sec/side, Russian Babymakers x 10
10-15 mins: Workout Specific Prep
2 sets:
8/6 cal Row
2-3 Burpees to 6" Target
Rest 90 seconds between sets.
B. Bodyweight Strength Work
3 Alternating Sets:
Push-Ups
Set 1: 10-12 reps (use tempo 21X1)
Set 2: 8-10 reps (use tempo 32X1)
Set 3: Max reps (no tempo)
Rest 1 minute between sets.
Bodyweight Bicep Curls
Use resistance band anchored under feet for resistance
15-20 repsRest 90 seconds between sets.
C. Partner Workout
Part 1: 4 Alternating Rounds for Time (2 each):
100m Sprint
15 Burpees
Partner A works while Partner B rests, then switch.
Rest 3 minutes before Part 2.If no partner rest 1:1 ratio.
Part 2: Every Minute for 12 Minutes (6 Rounds):
Minute 1 (M1): Partner A: 10-15 Mountain Climbers
Minute 2 (M2): Partner B: 10 Burpees
Rest 3 minutes before Part 3.
Part 3: 4 Alternating Rounds for Time (2 each):
100m Sprint
15 Burpees
Partner A works while Partner B rests, then switch.If no partner rest 1:1 ratio.
Competition
A. Warmup
0-5 mins: General Warmup
5-10 mins: Mobility: Scorpion Stretch x 10, Table top Stretch x 10, Thread the needle x10/side, Lizard Stretch x 60sec/side, Russian Babymakers x 10
10-15 mins: Workout Specific Prep
2 sets:
8/6 cal Row
2-3 Burpees to 6" Target
Rest 90 seconds between sets.
B. Strength & Skill Work
3-4 Sets:
Double Pull Strict Legless Rope Climb
3 sets of 2-3 reps
Rest 2 minutes between sets.
2-3 complexes/side per set.
C. Gymnastics Conditioning
3 Rounds for Time:
Handstand Walk 30 feet
Perform a Handstand Pirouette at the halfway point (15ft down + pirouette + 15ft back).15 Hand Release Push-Ups
Hanging L-Sit Holds for 30 seconds
Feet must remain above hips on L-Sit.
Time Cap: 12 minutes
D. Strength Work
3 Alternating Sets:
D1. Barbell Bench Press
Set 1: 2 reps @ 79%
Set 2: 2 reps @ 84%
Set 3: Max reps @ 89%
AMRAP (-1) for max set
Rest 1 minute between sets.
D2. Barbell Bicep Curl (Standing)
10-12 reps
2 reps in reserve each set
Rest 90 seconds.
E. Rowing Skill
6 Sets:
Rowing Pick Drill (5 strokes in each position)
Rest 1 minute between sets.
F. Part 1: Metabolic Conditioning
3 Rounds for Time:
Row 15/12 calories
15 Burpees to 6" Target
Rest as needed before Part 2.
G. Part 2: Metabolic Conditioning
Every 2 Minutes for 12 Minutes (6 Rounds):
Row 10/8 calories
10 Burpees to 6" Target
75 sec cap per round
Rest as needed before Part 3.
H. Part 3: Metabolic Conditioning
3 Rounds for Time:
Row 15/12 calories
15 Burpees to 6" Target
