Friday 29/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
A. 4 Rounds - Circuit (Total Time: 16 minutes)
(EMOM) for 4 rounds:
Minute 1 & 2:
8 Standing Single-Arm Arnold Presses (alternate arms each minute).
Minute 3 & 4:
Knees-On-Box Single-Arm Handstand Hold for 15 seconds (alternate arms each minute).
Note: Alternate sides each minute for both presses and handstand holds.
B. For Time:
Complete the following sequence as quickly as possible:
Bent-Knee Hollow Body Rocks: 40-30-20-10 repetitions
Kettlebell (KB) Suitcase Carry: 30 meters (approx. 100ft) per side after each round.
Use a kettlebell weight of 32 kg for men and 24 kg for women.
After each set of hollow body rocks, carry the kettlebell 30 meters with your left hand, then 30 meters with your right hand. Maintain an upright posture without leaning to the opposite side.
C. 8 Rounds - Interval Training (Total Time: 8 minutes)
(EMOM) for 8 rounds, perform:
Max Bar-Facing Burpees for 30 seconds.
Incorporate step-up reps, alternating the leading leg for each rep. Always face the chosen side of the barbell.
Focus on smooth footwork and maintaining a consistent number of repetitions.
D. Extra Credit : High-Intensity Bike Sprints:
4 intervals of 15 seconds at maximum effort on an ASSAULT Bike.
Rest for 2 minutes between each interval.
Competition
Deadlift and Handstand Push-Up
Complete 2 sets for time:
20 Deadlifts: Use 102 kg for men / 70 kg for women.
25 Kipping Handstand Push-Ups (HSPUs).
-Rest 60 seconds (change plates if necessary)-15 Deadlifts: Increase weight to 143 kg for men / 93 kg for women.
15 Kipping Deficit HSPUs: Use a 15 cm (men) / 10 cm (women) deficit.
-Rest as needed between sets-
Partial Pin Overhead Press
4 sets of 7-9 reps, resting 90 seconds between sets.
Position the bar at forehead height.
Aim for an 8/10 Rate of Perceived Exertion (RPE).
Alternating Sets
Perform 3 alternating sets of:
I. Side-Lying Hip Abductions Off Benches: 10-12 reps. Add ankle weights if possible. Rest 1 minute.
II. Standing Banded Adductions: 10-12 reps with increased band tension. Rest 1 minute.
III. Single Leg Cross Box Step-Ups: 8-10 reps. Wear a weighted vest if possible. Rest 1 minute.
Row/Wall Ball - Intervals
On a 2-minute clock:
14 Wall Balls
14/10 Cal Row
-Rest 1 minute and repeat-Increase each round by 2 Wall Balls and 2 Row Calories
up to a maximum of 8 intervals. Intent: Target:
Elite athletes: Aim to complete or nearly complete all 8 intervals.
Top 25%: Strive for at least 4 intervals.
Extra Credit
For Time:
40 GHD Sit-Ups
Handstand Walk 23 meters
30 GHD Sit-Ups
Handstand Walk 15 meters
20 GHD Sit-Ups
Handstand Walk 8 meters