Saturday 01/06/2024

FitneSS

Partner Workout

Format:
4 Rounds for Time (each):

  • 400m Run

  • AMRAP Assault Bike Calories (while partner runs 400m)

Example:

  • Completion Time: 15:30

  • Total Calories: 180

  • Score: 15:30 (930 seconds) - 180 seconds = 12:30

Individual Version

Workout:

  1. 800m Run
    40/32 Calorie Bike

  2. 600m Run
    30/24 Calorie Bike

  3. 400m Run
    20/16 Calorie Bike

  4. 200m Run
    10/8 Calorie Bike

Strength 

Strict Pull-Up

  • 4 sets of max reps

  • Rest 2 minutes between sets

  • AMRAP (-1) each set

  • 2 sets wide grip, 2 sets neutral grip (pronated for all sets)

  • Adjust to ensure at least 6 reps per set. Use feet support if needed.

Accessory Work (3 Alternating Sets)

A. Dumbbell Overhead Triceps Extensions

  • 10-15 reps

  • Rest 1 minute

B. Dumbbell Bicep Curls

  • 12-15 reps

  • Control through full range of motion

  • Rest 1 minute

Competition

Reverse Banded Deadlift

  • 4 sets of 5 reps

  • Rest 2 minutes between sets

  • Use medium band thickness, start at 80-85% of 1RM DL, and build up slowly each set

  • Maintain speed and form

Strict Pull-Up

  • 4 sets of max reps

  • Rest 2 minutes between sets

  • AMRAP (-1) each set

  • 2 sets wide grip, 2 sets neutral grip (pronated for all sets)

  • Adjust to ensure at least 10 reps per set, use feet support if needed

Accessory Work (3 Alternating Sets)

1. Dumbbell Overhead Triceps Extensions

  • 10-15 reps per side

  • Rest 1 minute

2. Seated Elbow on Knee Banded Bicep Curls

  • 12-15 reps

  • Control through full range of motion

  • Rest 1 minute

Partner Workout

Format:
4 Rounds for Time (each):

  • 400m Run

  • AMRAP Echo Bike Calories (while partner runs 400m)

Scoring:
Total Time - Total Calories (in seconds)

Example:

  • Completion Time: 15:30

  • Total Calories: 180

  • Score: 15:30 (930 seconds) - 180 seconds = 12:30

Individual Version

Workout:

  1. 800m Run
    40/32 Calorie Bike

  2. 600m Run
    30/24 Calorie Bike

  3. 400m Run
    20/16 Calorie Bike

  4. 200m Run
    10/8 Calorie Bike

Extra Credit Part 1

  • Weighted Strict False Grip Pull-Up: 4 sets of 3.3 reps

  • Rest 2:30 between sets

Extra Credit Part 2

  • Negative Ring Muscle-Ups: Accumulate 10 reps, slow and controlled through the transition

Extra Credit Part 3

  • Inverted Row: 3 sets of max reps

    • Rest as needed

    • Chest touches bar each rep

    • AMRAP (-1) each set

    • Slow/controlled tempo

    • Adjust body angle as needed to reach chest to bar, aim for at least 5 tough reps/set, add weight if you can achieve over 10 reps

Extra Credit Part 4 (3 Alternating Sets)

1. Dumbbell One-Arm Bent-Over Rows

  • 10 reps per side (heavy, aim for same load as last week)

  • Rest 1 minute

2. Supinated Chin Over Bar Holds

  • Accumulate 25 total seconds (AMSAP)

  • Rest 1 minute

3. Circular Scap Pull-Ups

  • 6-8 reps each direction per set

  • Rest 1 minute

IRONSKY FitnessIronsky Fitness