Monday 06/05/2024 - Outdoor Workout

Changes on the Timetable

〰️

Changes on the Timetable 〰️

The following week, our coaches and some of our athletes are competing in the Athens Throwdown taking place in Athens, Greece, over the weekend. Therefore, the gym will be closed on the following days:

Monday, 06/05/2024
Thursday, 09/05/2024, to Monday, 13/05/2024.

Outdoor workouts will be available on each Monday for Murph preparation.

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

Book Your Training

FitneSS

Chin-ups and Bar Hold

Duration: Complete the following sequence every 90 seconds, for 5 sets.
Activities:

Supinated Chin Over Bar Hold: Maintain this position for 5-10 seconds. Ensure your grip is supinated (palms facing you).
Chin-ups: Perform 2-6 chin-ups immediately after the hold.

1 Round at a moderate pace:

800m Run

-- rest 1 min, into--

3 Rounds of:

20 Pull-ups
30 Push-ups
40 Air Squats

rest 2 min between each round
(and and additonal 2min before 800m Run)
800m Run

Competition

A.1 Squat Clean + 1 Front Squat + 1 Jerk

5 sets @ 50-60%
Rest 2 minutes between sets
Focus on moving fast and smooth, refining positions

B. Weighted Strict Pull-Up

Set 1: 3 reps
Set 2: 2 reps
Set 3: 1 rep
Set 4: Max reps
Rest 90 seconds between sets
Build to a tough single, then perform 1 set AMRAP of Unbroken Strict Bodyweight Pull-Ups (20 rep cap)

C. Barbell Bench Press

Set 1: 5 reps @ 75-80%
Set 2: Max reps @ 50%
Rest 2 minutes between sets
Aim for a 15 rep cap on the AMRAP set

D. 2 sets:

15 Toes to rings
10 Box Jump Overs
15m HandStand Over obstacle course
Rest 1:1

E. 2 sets:

Set 1:
15/12 Calories Ski-erg
8 Sandbag Clean to shoulder at 60kg
10 Handstand Push-Ups (any style)
30 Double Unders
Set 2:
15/12 Calories Ski-erg
8 Double Dumbbell Devils Press at 15kg
2 Rope Climbs (any style)
30 Cross Over Singles
Rest 1:1

Book your training