Tuesday 19/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Tuesday 19/03/2024
Split Jerk
Sets/Reps: 1 rep EMOM for 5 minutes (5 sets)
Intensity: 80% of 1RM (One Rep Max)
Strict Pull-Ups
Objective: Complete 40 strict pull-ups
Time Cap: 7 minutes
EMOM for 12 minutes (3 Sets)
M1. Barbell Bench Press
Execution: 1.1reps performed as clusters.
Rest 20 seconds between single reps.
M2. Handstand Hold
Duration: Accumulate 30 seconds
M3. Rope Climb
Reps: 1-2
controlled descent.
M4. Rest
Competition
Tuesday 19/03/2024
Split Jerk
Sets/Reps: 8 sets of 1 rep
Intensity: 84-88% of 1RM (One Rep Max)
Rest: As needed
Strict Pull-Ups Challenge
Objective: Complete 50 strict pull-ups
Time Cap: 7 minutes
3 Alternating Sets
A. Barbell Bench Press
Execution: 1.1reps performed as clusters. Rest 20 seconds between single reps.
Rest: After a full set, rest for 30 seconds.
B. Freestanding Handstand Hold
Duration: Accumulate 30 seconds within 90 seconds.
Rest: 30 seconds
C. L-Sit Rope Climb
Reps: 1-2
Height: Climb to 3-4.5 meters with controlled descent.
Rest: As needed
Conditioning
Rounds: 3-5, each for time
Row 750m (Men) / 650m (Women)
25 GHD sit-ups
Row 350m (Men) / 300m (Women)
3 Rope Climbs
Rest: 3-4 minutes between sets