Monday 22/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
A. Max Effort Strict Pull-ups
Perform 4 sets of as many reps as possible (AMRAP) of strict pull-ups, stopping one rep short of failure.
Each rep includes holding your chin over the bar for 1 second.
Rest for 2 minutes between sets.
Note: If you used a resistance band last week, use the same one this week.
B. Ring Holds (2 Alternating Sets)
Ring Support Hold
Perform for maximum duration.
rest 1min
Bottom of Ring Dip Hold
Perform for maximum duration.
rest 1min
Max Hand Release Push ups
rest 2min
C. Rowing Partner Workout
Task: 5 kilometres.
Format: Switch seats every 2 minutes.
Competition
If you completed the quarterfinals giving your best, then rest.
If you completed the quarterfinals for fun, then jump on the Fitness program for now.
