Wednesday 27/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Rope Pull-Ups
Perform 3 sets of maximum repetitions.
Rest 2 minutes between sets.
Aim for Almost Maximum Reps Per Set (AMRAP -1).
Alternate sides, rest 1 minute between sides and 2 minutes between sets.
Complete 3 sets per side.
Ensure hands touch on the rope.
Strength
3 Alternating Sets:
16 reps (8 per side).
Incorporate a 3-second negative phase for each rep.
Rest 2 minutes.
10 reps per side.
Rest 2 minutes.
Arm Conditioning
3 sets of 20 reps (10 per side).
Perform without reaching failure ("no grind reps").
Rest as needed.
Endurance and Conditioning Circuit (20 minutes)
Complete 4 rounds, each minute on the minute:
Minute 1: Max Goblet Squats for 40 seconds (22.7/15.9 kg).
Minute 2: Max Bodyweight Lunges for 40 seconds.
Minute 3: Max Calorie Row for 40 seconds (set damper to 10 for men/8 for women).
Minute 4: Wall Sit for 40 seconds.
Minute 5: Rest for 1 minute.
Competition
Power Intervals: Every 90 Seconds (5 Sets):
6/4 Cal Echo Bike.
2 Power Cleans at 75-85% 1RM.
Scoring: Record the average weight used. Higher weight indicates better performance.
Power and Endurance:
Overhead Squats:
Perform AMRAP Unbroken Overhead Squats at 61/43 kg until 45 reps or failure.
If paused for more than 2 seconds, the set ends.
1-minute rest before proceeding.
Hang Squat Cleans:
Perform AMRAP Hang Squat Cleans at 84/57 kg.
it has to be Continuous movement, pausing disqualifies the set.
Strength: Every 90 Seconds for 4:30 (3 Sets):
5 Front-Racked Barbell Reverse Lunges per side.
Use a moderate load, focusing on good form and speed.
Dumbbell and Gymnastics Workout:
Part 1: 3 Rounds:
2 x 7.62m Dumbbell Walking Lunge (Farmer's Hold). M: 22.5kg, F: 15kg.
20 Toes-to-Bar.
Part 2: 2 Rounds:
2 x 7.62m Dumbbell Walking Lunge (Front Rack Position).
15 Chest-to-Bar Pull-Ups.
Part 3: 1 Round:
2 x 7.62m Dumbbell Walking Lunge (Overhead Position).
10 Bar Muscle-Ups.
Time Cap: 20 minutes. Aim for elite scores under 8 minutes, competitive athletes under 9:30, and a strong effort under 15 minutes.
This regimen is a 2023 retest for Age Group Quarterfinals, focusing on increasing complexity in both dumbbell and gymnastics movements. It's designed to simulate the intensity of a Quarterfinal workout. Challenge yourself to meet or exceed the top scores from 2023.