Saturday 13/05/2023

““I am resilient and determined, refusing to give up in the face of challenges. Every obstacle I encounter is an opportunity for growth and success.””

FitneSS

Saturday

13/05/2023

A. AMRAP in 10 minutes:

- 30 Double Kettlebell Deadlifts at 32/24 kg

- Farmers Walk 30 meters at 32/24 kg

- 30 Pull-Ups

- 20 Double Kettlebell Deadlifts at 32/24 kg

- Farmers Walk 60 meters at 32/24 kg

- 20 Pull-Ups

- 10 Double Kettlebell Deadlifts at 32/24 kg

- Farmers Walk 90 meters at 32/24 kg

- 10 Pull-Ups

B. Sandbag Over The Shoulders (for time):

- In teams of "2" complete 50 reps at 60/40kg

-Every time you change the person who was resting completes 1 rope climb

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Competition

Saturday

13/05/2023

A. Rope Conditioning (3 rounds):

1. Minute 1: 2 Rope Kip Swing with High Taps (start with non-dominant hand)

2. Minute 2: 4 Rope Clamp to Stands (focus on releasing both hands for reach)

3. Minute 3: 1 Rope Climb with Legless Descent (slow L-Sit descent)

4. Minute 4: Rest (optional)

B. Sandbag Over The Shoulders (for time):

- 30 reps at 68/45 kg

- Note: Use grip & rip muscle style or pulling to lap and hip drive technique.

C. Passive Hang On Rope (2 sets):

- Max duration hang (1 attempt per side)

- Rest as needed between attempts

D. Pistol Squats (2121 tempo):

- 2 sets of 6-8 reps unbroken per leg

- Rest as needed between sets

- Aim for 2-3 sets total

E. AMRAP in 10 minutes:

- 30 Double Kettlebell Deadlifts at 32/24 kg

- Farmers Walk 30 meters at 32/24 kg

- 30 Chest-to-Bar Pull-Ups

- 20 Double Kettlebell Deadlifts at 32/24 kg

- Farmers Walk 60 meters at 32/24 kg

- 20 Chest-to-Bar Pull-Ups

- 10 Double Kettlebell Deadlifts at 32/24 kg

- Farmers Walk 90 meters at 32/24 kg

- 10 Chest-to-Bar Pull-Ups

F. Extra Credit:

- Run/Jog: 40-45 minutes at a 4/10 RPE (rate of perceived exertion), focus on duration.

- Track total distance covered and average mile pace.

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