Workout: 06 September 2024
Gym Workout
Warm up:
Bike 21 cals moderate effort, try to keep same pace / RPMs throughout (alternative: row 21 cals, or run 400 m)
Workout:
1. Thrusters at 75-80% of 1-rep front squat max (or as heavy as you can go on a thruster and still link reps), perform 3 sets of 5 superset with 3 sets of 25 Bulgarian split squats on each leg (no DBs, just body weight, try to complete each leg without stopping)
2. Metabolic: AMRAP-15 (as many reps as possible in 15 mins)
Chose a moderately heavy barbell weight (around 60% of your max front squat)
– 6 Front squats
– 6 Hang power cleans
– 6 Chest to bar pull-ups(alternative: regular or jumping pull-ups)
– 6 Toes to bar (alternative: hanging knees to elbows)
At Home Workout
- Tabata
Complete a full Tabata (8 rounds, 4 minutes) for each of the following, finishing a full 8 rounds of an exercise before moving on to the next. Rest no more than 1-2 minutes between tabatas.
– Walking lunges
– Odd-object Thrusters
– Dips (complete with a chair if you do