Wednesday 31/07/2024
FitneSS
A. Warmup
0-5 mins: General Warmup
Workout-Specific Prep (10-15 mins)
2-3 sets of:
3-4 cal Assault Bike
3-4 Wall Balls
5-10 sec Side Plank (each side)
3-4 Kettlebell Swings
Barbell Thruster
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: Max reps @ 80% (AMRAP -1)
Rest as needed
Barbell on Squat Rack
Workout
Part 1:
0-10th minute / 800-1200m Run @ 60% Heart Rate
Part 2:
10-22nd minute / Every minute for 12 minutes - 30sec Work / 30sec Rest (3 rounds ):
Minute 1: Assault Bike
Minute 2: Wall Ball Shots @ 9/6kg
Minute 3: Side Plank - 15 seconds (each side)
Minute 4: Kettlebell Swings @ 32/24kg
Part 3:
22-32nd minute (10-minutes) / 800-1200m Run @ 60% Heart Rate
Feel:
Keep the intensity low, focusing on quality movement.
Extra Credit - Handstand Walk Skill Practice
Option 1: Got None
5 minutes practicing "Lunge to Kick Ups" into the wall
Goal: Find balance where legs come together before reaching the wall
Cue: "Kiss the wall" with heels
Cue: Keep biceps by ears
3 sets: 1 Wall-Walk into 15-45 sec Wall-Facing Handstand Hold
Rest as needed
Focus on:
Hands directly under shoulders
Weight in fingertips
Pressing into the ground
Squeezing legs and toes together, pointing toes
3 sets: 1 Wall-Walk + 4-20 Shoulder Taps
Rest as needed
Continue tapping as long as form is maintained
Option 2: Got Some
For Time:
75 ft Handstand Walk
Rest 2 minutes
EMOM 3-5 mins:
25 ft Handstand Walk
If less than 25 sec of rest, increase interval to 75-90 sec
Score: Total time accumulated (lower is better)
Competition
A. Warmup
0-5 mins: General Warmup
Workout-Specific Prep (10-15 mins)
2-3 sets of:
3-4 cal Assault Bike
3-4 Wall Balls
5-10 sec Side Plank (each side)
3-4 Kettlebell Swings
(Optional) 3 Alternating Sets:
Banded Vertical Jumps
6 reps, as high/fast as possible
Very light band tension, no rebounding
Rest 2 minutes
Barbell Thruster
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: Max reps @ 80% (AMRAP -1)
Rest as needed
4 Alternating Sets:
Deficit Kipping Paralette Handstand Push-ups
8 reps, challenging depth
No more than 2 breaks
Rest 30 seconds
Front Rack Barbell Step-Ups
6 reps/side (not alternating)
20/18 inches height
Increase load each set, aiming for 9/10 RPE by the final set
Change weight as needed in the rest minute
Rest 1 minute
Conditioning
(Optional) Part 1:
10 minutes Easy Bike @ 60% Heart Rate
Part 2:
Every minute for 12 minutes (3 rounds):
Minute 1: 12-15 V-Ups
Minute 2: 10-15 Wall Ball Shots @ 9/6kg
Minute 3: Side Plank for 15-20 seconds (each side)
Minute 4: 10-15 Kettlebell Swings (load of choice)
Part 3:
10 minutes Easy Bike @ 60% Heart Rate
Feel
Keep the intensity low, focusing on quality movement.
Extra Credit: Jump Rope Skills
Complex:
Single Under x10
Double Under x10
Speed Step x10
3-4 unbroken complexes; rest as needed
3 Sets:
1 min AMRAP: Crossover Single Unders
Rest 1 min between sets
Skill Work:
5-10 min working on Crossover Double Unders
