Fitness

A. Warm-up (15-20 mins)

0-5 mins: General Warmup
5 minutes on a machine of your choice (rower, bike, or ski erg).

5-10 mins: Gymnastics Pressing Prep
Perform gymnastics pressing exercises to activate and stretch muscles.

10-15 mins: Workout-Specific Prep
2-3 sets of the following exercises:

  • 12/8 cal row (increase pace every 3-4 cals)

  • 3-4 box jump overs

  • 3-4 echo bike calories

  • 3-4 wall balls
    Rest 90 seconds between sets.

Time: 15-20 mins total

B. Partner Workout

27-21-15-9 for Time (24 mins)

Complete the following rounds:

  • Part A

    • Row for calories

    • Box Jump Overs (24/20 inches)

  • Part B

    • Assault Bike for calories

    • Wall Ball Shots (9/6kg)

Time Cap: 24 minutes
*Partners work at the same time (Partner A: is doing part A, while Partner B: is doiing part B) to change Parts and carry on, they must both finish the reps of the current round.

C. EMOM x 12 (alternating rounds)

Every minute for 12 minutes (3 rounds):

  • Minute 1: Front-Racked Double Kettlebell Walking Lunge (15 meters)

  • Minute 2: 5 up and down Seal Walks on Rower

  • Minute 3: Max Wall Facing Handstand Shoulder Taps (30 seconds)

  • Minute 4: 20-30sec Chin up Hold

Notes:

  • Keep the lunges unbroken; add weight if needed.

Competition

A. Warm-up (15-20 mins)

0-5 mins: General Warmup
5 minutes on a machine of your choice (rower, bike, or ski erg).

5-10 mins: Gymnastics Pressing Prep
Perform gymnastics pressing exercises to activate and stretch muscles.

10-15 mins: Workout-Specific Prep
2-3 sets of the following exercises:

  • 12/8 cal row (increase pace every 3-4 cals)

  • 3-4 box jump overs

  • 3-4 echo bike calories

  • 3-4 wall balls
    Rest 90 seconds between sets.

Scoring: Reps, higher is better.
Time: 15-20 mins total

B. 27-21-15-9 for Time (24 mins)

Complete the following rounds:

  • Row for calories

  • Box Jump Overs (24/20 inches)

  • Echo Bike for calories

  • Wall Ball Shots (20/14 lbs)

Time Cap: 24 minutes

C. EMOM x12-16 (alternating rounds)

Every minute for 12-16 minutes (3-4 rounds):

  • Minute 1: Front-Racked Double Kettlebell Walking Lunge (15 meters)

  • Minute 2: 5 Hand Over Hand Feet Elevated Rope Walks

  • Minute 3: Max Wall Facing Handstand Shoulder Taps (30 seconds)

  • Minute 4: 20 sec AMRAP Strict Ring Muscle Ups

Notes:

  • Lunges should be unbroken. Add weight vest if needed.

  • For Minute 4, choose between:

    • 20 sec AMRAP Strict Ring Muscle Ups

    • 1-2 Strict Ring Muscle-Up Negatives

Time: 12-16 minutes

D. EMOM x8-10 (alternating rounds)

Every minute for 8-10 minutes (8 rounds):

  • 3 Dumbbell Bench Presses

    • Use 9/10 RPE (Rating of Perceived Exertion), aiming for tough sets but not to failure.

E. Strength Circuit (3 alternating sets)

E1:

  • 10-15 Strict Bar Dips
    Rest 20 seconds

E2:

  • 10-12 Banded Standing Tricep Extensions
    No rest

E3:

  • 10-12 Banded Overhead Tricep Extensions
    Rest 2 minutes

F. Extra Credit

2 sets:

  • 400m Run

  • AMRAP Bar Muscle-Ups (110% unbroken)
    Rest 4 minutes between sets

Score is total time, including rest.

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Monday 14/10/2024

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Friday 11/10/2024