Tuesday 21/05/2024
FitneSS
Push Press
3 sets of 5 reps @ 60%
Rest 2 minutes between sets
Perform touch-and-go reps
Aggressive punch to lockout
Handstand Strength
5 sets:
6 elevated plate steps (wall-facing)
Rest 90-120 seconds between sets
Alternate lead hand each step
Start with a small plate; increase height if able to complete the set unbroken and under control. Otherwise, maintain the same height.
Endurance - Test:
4 Rounds / Change Station - every 2-minutes
Rx
Station1: Row 400/320 meters
Station2: Assault Bike 30/24 calories
Intermediate
Station1: Row 350/270 meters
Station2: Assault Bike 25/20 calories
Begginer
Station1: Row 300/220 meters
Station2: Assault Bike 20/26 calories
Competition
Option I
I1. Shoulder Press Overcoming Iso
3 alternating sets:
Top of head level shoulder press overcoming iso for 10 seconds
Ramp from 60% to 100% effort within the 10 seconds
Rest 2 minutes
I2. Push Press
5 push presses @ 60%
Perform touch-and-go reps
Aggressive punch to lockout
Rest as needed
Option II
IIa. Weighted Ring Dips
3 weighted ring dips @ max load
Stop at 9/10 RPE (don't push to failure)
IIb. Strict Handstand Push-Ups
AMRAP in 4 minutes:
Strict handstand push-ups
Cap at 50 reps, using a 30x10" line standard
Everyone
Core Strength
3 alternating sets:
10 reps
No rest
10-15 seconds
Rest 1 minute
10 reps
No rest
10-15 seconds
Rest 1 minute
Endurance Test
4 Rounds for Time:
Run 400 meters
Echo Bike 30/24 calories
Intent
This is our Run/Echo Bike Benchmark Test. We will retest this workout in week 8 of this training cycle. Note your score today for comparison next time.
Target
Your goal is to maintain your maximum sustainable pace. Each round should be similar in time. Some drop-off is expected, but avoid redlining until the last round.
Feel
This workout will be intense, but save your "kick" for the last round.
