Tuesday 09/07/2024

FitneSS

1 Split Jerk (Pause in Dip) @ Max Load

• Objective: Find a 1 Rep Max (1RM).

• Instructions: Pause for 1 second in the dip position before completing the lift.

Dumbbell Strict Presses for Time

• Objective: Complete 50 Double Dumbbell or KB Strict Presses as quickly as possible.

• Weight: 12-16 kg for men, 8-10 kg for women.

Run/Bike/Row

• Objective: Complete 3 rounds (Change station Every 2 minutes).

• Station 1: Run 400 meters

• Station 2: Calories Bike 20-30 calories for men, 16-24 calories for women

• Station 3: Calories Row 20-30 calories for men, 16-24 calories for women

Competition

1 Split Jerk (Pause in Dip) @ Max Load

• Objective: Find a 1 Rep Max (1RM) and compare it to Week 1.

• Instructions: Pause for 1 second in the dip position before completing the lift.

Dumbbell Strict Presses for Time

• Objective: Complete 50 Double Dumbbell Strict Presses as quickly as possible.

• Weight: 16 kg (35 lbs) for men, 9 kg (20 lbs) for women.

Run/Echo Benchmark Retest

• Objective: Complete 4 rounds for time.

• Run 400 meters

• Echo Bike 30 calories for men, 24 calories for women

• Intent: This is a retest of the Run/Echo Benchmark.

• Target: If you performed the initial test on 21/05/24, aim to beat your previous time.

• Feel: This will be intense; push yourself to surpass your previous score!