20 Calorie Bike/200m Run
15 Squat Jumps
10 Kipping Pull Ups
Get Fit
40-30-20-10
Row For Calories (or Bike/Ski)
Hang DB Snatch 50/35
Sit Ups
18 Min Cap
(Wellness WOD)
40-25-10 reps of:
Row For Calories (or Bike/Ski)
Hang DB Snatch 35/20
Sit Ups
Quality Time
Pendlay Row
In 10:00 Complete 5x10
Competitors Extra
2x AMRAP 2 / 1:00 Rest 200m Run
Max Legless Rope Climbs
straight into
2x AMRAP 2 / 1:00 Rest 200m Run
Max Standard Rope Climbs
ATHLETES NOTE:
You can switch hands any time on the DB Snatches, it's usually beneficial to grab a big set on one arm then switch before you burn out. You'll be able to keep the DB moving a long time, maybe unbroken!
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)
Get Fit Min 18-36 40-30-20-10
Row For Calories (or Bike/Ski) Hang DB Snatch 50/35
Sit Ups
18 Min Cap
(Wellness WOD) 40-25-10
Row For Calories (or Bike/Ski) Hang DB Snatch 35/20
Sit Ups
Quality Time Min 46-56 Pendlay Row
In 10:00 Complete 5x10
Competitors Extra
2x AMRAP 2 / 1:00 Rest 200m Run
Max Legless Rope Climbs
straight into
2x AMRAP 2 / 1:00 Rest 200m Run
Max Standard Rope Climbs
COACHES NOTE:
If athletes feel like running instead of machines today they could go 400/300/200/100m. Sit Ups should be Ab Mat by default, but can be foot anchored or 1/2 the reps on a GHD for more advanced members.
ATHLETES NOTE:
You can switch hands any time on the DB Snatches, it's usually beneficial to grab a big set on one arm then switch before you burn out. You'll be able to keep the DB moving a long time, maybe unbroken!
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)