Tuesday 29/10/2024

Fitness

A. Warm-Up (0-15 mins)

0-5 mins: General Warm-Up

• 5 minutes on a machine of choice (e.g., bike, rower) at a moderate pace
  Or

• General Warm-Up 1: Light dynamic stretching focusing on shoulders, chest, and legs.

5-10 mins: Pressing Warm-Up

• Shoulder mobility exercises: arm circles, band pull-aparts.

• Light dumbbell shoulder presses or empty barbell presses, 2 sets of 10 reps.

10-15 mins: Workout-Specific Prep

• 2-3 sets:

  • 30 seconds on echo bike, building up to 85% intensity

  • 30 seconds rest

  • 5 seconds on echo bike at 100% intensity

  • Rest 2 minutes between sets.

B. Max Barbell Bench Press

• Max Repetitions

• Use 80% of 1RM.

C. Dumbbell Bicep Curl

• 3 sets of 8-10 reps

• Tempo: 3011 (3-second lower, 1-second hold at the bottom, immediate lift, 1-second hold at the top)

• Add an external rotation at the top of each rep by twisting pinkies outward.

D. Partner Workout - Row Calories Challenge

• Intervals: 2 minutes rowing, 2-minute rest, repeat until you reach together 600 calories (men) / 400 calories (women).

Competition

A. Warm-Up (0-15 mins)

0-5 mins: General Warm-Up

• 5 minutes on a machine of choice (e.g., rower, bike) at a steady pace
  Or

• General Warm-Up 1: Light dynamic movements for shoulders, chest, and legs.

5-10 mins: Pressing Warm-Up

• Shoulder mobility: arm circles, band pull-aparts, and light pressing with dumbbells or empty barbell, 2 sets of 10 reps.

10-15 mins: Workout-Specific Prep

• 2-3 sets:

  • 30 seconds on echo bike, building to 85% intensity

  • 30 seconds rest

  • 5 seconds on echo bike at 100% intensity

  • Rest 2 minutes between sets.

B. Max Barbell Bench Press

• Load: 225 lbs (102 kg) for men, 155 lbs (70 kg) for women

• Use 80% of 1RM if needed.

• Reference past results from Tuesday, 9/17/24.

C. 10-Minute AMRAP

• Ladder format (1, 2, 3, 4, 5, etc.)

  • Strict Chest-to-Bar Pull-Ups

  • Strict Deficit Handstand Push-Ups - Deficit of 3" (men) / 2" (women)

• Scoring: Total reps across both movements.

• Compare results to Tuesday, 9/10/24.

D. Dumbbell Incline Bicep Curl

• 3 sets of 8-10 reps

• Tempo: 3011 (3 seconds lowering, 1 second hold at the bottom, immediate lift, 1-second hold at the top)

• Add external rotation at the top of each rep by twisting pinkies outward.

E. Row Calories Challenge

• Intervals: 3 minutes rowing, 1 minute rest, repeat until reaching 400 calories (men) / 300 calories (women)

• Max Intervals: 8; scoring based on total time including rest.

• Goal: Aim for lowest time possible.