Tuesday 30/07/2024
FitneSS
A. Warmup
0-5 mins: General Warmup - 5 minutes on a machine of your choice
5-10 mins: OH Mobility
Workout Specific Prep
2 sets:
8/6 cal row
3-4 burpees to 15 cm touch
Increase pace each set
Mixed Grip Strict Pull-Up
6 sets of max reps
Rest 1 minute between sets
Alternate sides per set (3 sets/side)
AMRAP (-1) each set
5 Minute AMRAP
15/12 Cal Row or (C2-Bike for begginers)
15 Burpees to 15 cm touch
Rest 2:30
Continue until you finish 6-10 full rounds, starting where you left off each round
Move faster than your test pace for both burpees and row calories
Time Cap: 5 Intervals (5:00 Work / 2:30 Rest)
Competition
A. Warmup
0-5 mins: General warmup – 5 minutes on a machine of choice. OR
5-10 mins: Overhead Mobility
10-15 mins: Workout specific prep
2-3 sets of:
8/6 cal row
3-4 burpees to 6-inch target
Rest 90 sec on an easy bike
Increase pace each set.
B. Seated L-Sit Straddle Rope Pull-Ups
6 sets of max reps
Rest 1 minute between sets
Alternate sides each set (3 sets per side)
AMRAP (-1) each set
C. 10 Minute AMRAP
7 unbroken dumbbell bench press
2 rope climbs with legless descent
Loading based on keeping each set unbroken. Aim for at least 4 rounds.
D. Wall Support Handstand Pirouettes
7 reps per direction for quality
E. L-Sit
3 sets for max duration
Rest 1 minute between sets
use band assistance if you cant hold it more than 10sec
F. Rowing Pick Drill
6 sets
5 strokes in each position
Rest 1 minute between sets
G. 5 Minute AMRAP
15/12 cal row
15 burpees to 15cm above reach target
Rest 2:30
Continue until 10 full rounds. Start each round where you left off.
Your goal is to move faster than your test pace for both the burpees and row calories.
H. Extra Credit - Pistol Work
Pistol Warm-Up (video below)
Pole Assisted Single-Leg Iso Hold: 30 sec/side x 4 sets; rest as needed
Band Assisted Pistols: 12 reps/side x 3 sets; rest as needed
Loaded Single-Leg Pistol Marches: 10-12 reps/side x 4 sets; rest as needed
3 sets for quality:
6 Single-Leg Deck Squats + Pistol
Rest 15 seconds
8 1¼ Pistols unbroken per leg
Rest as needed
Videos
