Wednesday 03/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Rope Pull-Ups OR Mixed Grip Strict Pull ups
Perform 6 sets, maximum repetitions.
Hands spaced one fist apart.
Perform as many reps as possible (AMRAP), stopping one rep short of failure.
Alternate sides, resting 1 minute between sides and 2 minutes between sets.
Complete 3 sets per side.
Bilateral Strength
3 sets of 18-20 reps (9-10 per side).
Incorporate a 3-second lowering phase for each rep.
Use the same weight as your previous session.
Rest 2 minutes between sets.
3 sets of 12 reps per side.
Rest 2 minutes between sets.
Alternating Dumbbell Hammer Curls
3 sets of 24 reps (12 per side), focus on smooth, non-straining movements.
Use the same weight as your previous session.
Rest as necessary.
Wall Ball Capacity
8 sets of 10 reps, aiming for 3/2.7 meters at 9/6.3 kg.
Minimize rest to maintain unbroken sets.
Extra Credit - Glute Ham Raises
3 sets of 15 reps with light to moderate Band Assistance.
Keep a continuous motion without pausing.
Rest 1 minute between sets.
Competition
High-Intensity Interval Training
For Reps
Perform each movement for 30 seconds, aiming for maximum reps, 30 sec rest bt movements, for only 1 Set:
Sandbag Over the Shoulder: 68/45 kg
GHD Sit-Up
Rope Climb
Sandbag Front Squat: 68/45 kg
10-Minute AMRAP (As Many Reps As Possible)
5 Seated 90/90 Swivel Hips exercise per side
20 Side Plank on Knee/Elbow Lateral Leg Lifts per side
Focus on controlled, technical efforts prioritizing quality of movement.
EMOM x 12-16 Minutes (Every Minute on the Minute)
Minute 1: 6-15 Chest-to-Bar Pull-Ups
Minute 2: 8-12 Overhead Squats at 43/29 kg
Minute 3: Handstand Walk, 7.6-15.2 meters
Minute 4: 4-6 Shuttle Runs (1 rep = 7.6 meters down and back)
EMOM x 12-16 Minutes
Minute 1: 10-15 Box Jump Overs, 61/51 cm
Minute 2: 10-15 Dumbbell Box Step-Overs, 61/51 cm at 22.5/16 kg
Minute 3: 4-8 Strict + Kipping Handstand Push-Ups
Minute 4: 4-8 Bar Muscle-Ups
Intent: Taper session before the Quarterfinal Simulation Weekend, focusing on movement efficiency and speed with reduced volume.
Feel: Aim for a quality workout without inducing soreness, leaving you feeling energized.
Extra Credit: Row Progressions
Broken 300 Cal Time Trial Row:
100/80 Cals, rest 2 mins
80/65 Cals, rest 1:45 mins
60/48 Cals, rest 1:30 mins
40/32 Cals, rest 1:15 mins
20/16 Cals, rest as needed