Monday 22/04/2024

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

FitneSS

A. Max Effort Strict Pull-ups

  • Perform 4 sets of as many reps as possible (AMRAP) of strict pull-ups, stopping one rep short of failure. 

  • Each rep includes holding your chin over the bar for 1 second.

    • Rest for 2 minutes between sets.

  • Note: If you used a resistance band last week, use the same one this week.

B. Ring Holds (2 Alternating Sets)

  1. Ring Support Hold

    • Perform for maximum duration.

    • rest 1min

  2. Bottom of Ring Dip Hold

    • Perform for maximum duration.

    • rest 1min

  3. Max Hand Release Push ups

    • rest 2min

C. Rowing Partner Workout

  • Task: 5 kilometres.

  • Format: Switch seats every 2 minutes.

Competition

If you completed the quarterfinals giving your best, then rest.

If you completed the quarterfinals for fun, then jump on the Fitness program for now.

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