Monday 13/05/2024

Changes on the Timetable

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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 some days for Murph preparation.

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

FitneSS

  • Total Sets: 4

  1. Passive Bar Hang

    • Duration: 20 seconds

  2. Strict Pull-Ups

    • Repetitions: 2-5 (use a resistance band if needed for assistance)

  3. Chin Over Bar Hold

    • Duration: As Many Seconds As Possible (AMSAP), capped at 30 second

  1.  Bar Hang

    • Duration: 20 seconds

  2. Strict Pull-Ups

    • Repetitions: 2-5

  3. Chin Over Bar Hold

    • Duration: As Many Seconds As Possible (AMSAP), capped at 30 second

Workout Structure:

Total Sets: 2 (rest 3 minutes between sets)

400m Run

    • 2 Rounds of:

  • Pull-ups: 10 reps 

  • Push-ups: 20 reps

  • Air Squats: 25 reps

400m Run

Competition

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