Friday 12/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Strength and Hypertrophy
3 Alternating Sets:
A. Dumbbell Bench Presses
20 reps, alternating top-down (10 per side)
Rest: 60 seconds
B. Box Step Ups
20 reps, alternating (10 per side)
Height: User's choice. Ensure strong pressure on the plate with the supporting hand at each step.
Rest: 120 seconds
Core Strength and Stability
4 Alternating Sets:
Duration: 20 seconds
Rest: 60 seconds
B. Superman Hold
Duration: 40 seconds
Rest: 60 seconds
Core Conditioning
2 Alternating Sets:
Duration: 60 seconds, alternating legs, perform maximum reps
Rest: 60 seconds
Duration: 60 seconds, perform maximum reps
Rest: 120 seconds
Conditioning
Every Minute on the Minute (EMOM) for 8 Minutes:
Burpee Box Jump-Overs: Perform maximum reps in 30 seconds
Box Height: 60 cm / 50 cm (24/20 inches)
Ensure smooth and alternating leg movements during step-ups.
Focus: Fluid footwork
Extra Credit - Intensity Intervals
3 Sets, For Time:
6/4 cal Assault Bike
8 Line Facing Burpees
6/4 cal Assault Bike
Rest: 2-3 minutes between sets
Competition
Strength
Deadlift @ Maximum Load
Objective: Build up to a challenging yet technically solid single rep for the day.
Workout
For Time:
21 Barbell Thrusters @ 43/29 kg (95/65 lbs)
15 Deadlifts @ 152/102 kg (335/225 lbs)
9 Barbell Thrusters @ 84/57 kg (185/125 lbs)
Note: Change your own weights.
Squat Strength
Every 3 Minutes for 9 Minutes (3 Sets):
6 Front Squats
increasing load to a 9/10 RPE (Rate of Perceived Exertion), leaving 1 rep in reserve on the final set.
Core and Stability
3 Alternating Sets:
A. Side Plank Clamshell + Hip Extensions
7-9 reps per side, moderate load. Focus on the squeeze at the top/end range. Use a band around the knees.
Rest: 20 seconds
B. Prone Bent Knee Glute Lift Off
12-15 reps per side with a 2-second hold at end range. Place an Abmat under hips.
Rest: As needed
Conditioning Part A
2 Rounds for Time:
3 Rope Climbs to 4.5 meters (15ft)
12 Strict Handstand Push-Ups (HSPUs)
64 Crossover Single Unders
Rest: Equal to work time (1:1 ratio)
Conditioning Part B
2 Rounds for Time:
1-2 Legless Rope Climbs
12 Kipping Deficit HSPUs (3"/2" plates)
64 Double Unders
Rest: Equal to work time (1:1 ratio)
Adjust volume as needed for sustained high intensity and speed.
Extra Credit: Row Progressions
Retest from March 1st
Row Calories, for Total Time:
Sequence: 10-20-30-40-50-40-30-20-10 calories
Female Calories: 8-16-24-32-40-32-24-16-8
Rest: Exact 1:1 ratio between sets based on work time.