Saturday 09/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Saturday
09/03/2024
Strength: 3 Alternating Sets
A. Shoulder Press
Repetitions: 3 (with a 21X1 tempo)
Rest: 1 minute
B. Strict Pull-Ups
Goal: Maximum reps (up to 10 per set)
Rest: 1 minute
C. Ring Push-Ups
Goal: Maximum reps (up to 10 per set)
Rest: 2 minutes
Conditioning: 3 Rounds for Time
Exercises per Round:
5 Bar or Box Muscle-Ups (BMU)
15m Dual KB Front Rack Walking Lunge, 24/16kg
15 V-Ups
5 Bar or Box Muscle-Ups (BMU)
Rest: 2 minutes between sets.
Competition
Saturday
09/03/2024
Workout Routine (3-5 Sets)
Walking Lunges: 15.24 meters Double Kettlebell Front Rack, 24/16kg, unbroken
Handstand Push-Ups (Kipping): 15 reps
GHD Sit-Ups: 20 reps
Ring Muscle-Ups: 7 reps
Recovery: Rest 3-5 minutes between sets, with an easy spin on the Concept2 Bike
Focus: Aim for intensity while prioritizing quality movement and swift transitions. This workout is not scored.
For Reps/Times:
Round 1:
Rope Climbs: 2-minute AMRAP, 4.57 meters
Rest: 30 seconds
Handstand Walk: 120 feet (36.58 meters) in a straight line, unbroken
Rest Period: 3-6 minutes
Round 2:
Hybrid Rope Climbs: 2-minute AMRAP, 4.57 meters with a short rope
Rest: 30 seconds
Handstand Walk: 120 feet (36.58 meters), in 60 feet (18.29 meters) unbroken increments
Rest Period: 3-6 minutes
Round 3:
Legless Rope Climbs: 2-minute AMRAP, 4.57 meters
Handstand Walk: 120 feet (36.58 meters), in 30 feet (9.14 meters) unbroken increments
Add score breakdown in comments.
Strength and Mobility (6 Rounds)
Alternating Pistols: 20-second AMRAP
Bar Pull-Overs: 20-second AMRAP
Rest: 80 seconds between sets
Mobility and Strength Focus (2 Sets for Quality)
Tall Kneeling Shoulder Teacups: 10 reps per side
Prone Shoulder Swimmers: 10 reps
Seated Dumbbell Shoulder External Rotations: 10 reps per side, performed with elbow on knee, 2 sets
Single Arm Plank Hold: 60 seconds per side
