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
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.
