Tuesday 20/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Gym closed on Thursday all day, and Friday Morning due to Military obligations
〰️
Gym closed on Thursday all day, and Friday Morning due to Military obligations 〰️
FitneSS
Tuesday
20/02/2024
Bench Press and Pull-Up
Instructions:
- Duration: 15 minutes total.
- Order: Perform in any sequence.
- Attempts: Unlimited, within the time frame.
Exercises:
1. Bench Press
- Equipment: Barbell.
- Goal: Find your 1RM.
2. Weighted Pull-Up
- Requirements: Chin must go over the bar; any grip is allowed.
- Goal: Find your 2RM with added weight.
Toes-To-Bar (TTB) Skill Work - Extra Credit
Option 1: Beginner Level
Routine:
- 3 Arch to Hollow Swings
- 3 Arch to Knee Tucks
- 3-5 Toes to Bars
- Repeat the above sequence for 6-8 sets.
- Rest: 30-90 seconds between sets.
Option 2: Intermediate Level
Challenge: Complete 50 Toes to Bars as quickly as possible.
- Time Cap: 6 minutes.
Rowing Capacity Test
Format:
- 6 sets of 60 seconds rowing, followed by 60 seconds of rest.
Focus: Prioritize strong, powerful strokes over a high turnover rate.
Target: Aim to maintain the highest average meters across all sets. The distance covered in the first round serves as your tiebreak score.
Competition
Tuesday
20/02/2024
Bench Press and Weighted Pull-Up
Instructions:
- Duration: 20 minutes.
- Sequence: Complete the Bench Press before attempting the Weighted Pull-Ups.
Exercises:
1. Bench Press
- Goal: Find your 1RM (one-repetition maximum).
2. Weighted Pull-Up
- Requirements: Chin over the bar, any grip.
- Goal: Find your 2RM (two-repetition maximum).
Conditioning Workout
2 rounds for time.
- 100 Double-Unders
- 26 Kipping Deficit Handstand Push-Ups (Deficit: 7.62 cm/5.08 cm)
- 16 Dumbbell Bench Presses (@ 31.75/22.68 kg)
Strength - Hypertrophy
Instructions: Perform two alternating sets.
1. Bent-Over Barbell Rows
- Tempo: 2020
- Reps: 8-10 with a wide grip
- Intensity: 8/10 RPE (Rate of Perceived Exertion)
- Rest: 45 seconds
2. Barbell Bicep Curls
- Tempo: 3011
- Reps: 10-12 from standing
- Intensity: 8/10 RPE
- Rest: 45 seconds
3. Barbell Glute Bridge JM Presses
- Tempo: 3011
- Reps: 12-15
- Intensity: 8/10 RPE
- Rest: 45 seconds
Rowing Capacity Test: "The Front Nine"
Format:
- 9 sets of 60 seconds of rowing, followed by 60 seconds of rest.
Guidance: No stroke rate limitations. Emphasize strong power in each stroke over high turnover.
Goal: Achieve the highest average meters across all intervals.
Intensity: Expect high intensity