Full Body:
Tip: WALL PRESS ROMANIAN DEADLIFT
To set up for the Single Leg Wall Press Dumbbell Romanian Deadlift, stand with the thighs parallel to each other. One knee will be bent to 90 degrees with the sole placed flat against the wall behind you. From this position, the hips will move back towards the wall as you hinge at the hip, lengthening the hamstrings and glutes on the stance leg.
The wall press action of the non-stance leg forces the glutes to be engaged. This engagement leads to a better contraction of the glutes, even on the stance leg.
Station 1: AEROBIC PACE : 10 min
At your own Pace
10 DB Seated Good Morning
10/leg S. Leg Wall Press DB RDL
10 Hands-On Bench Narrow Grip Push Up
Exercises to be done in a controlled movement with minimal to no rest in between.
Aim to keep god form and increase the weight every round if possible.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
12 Cyclist Back Squat
Then immediately
200/160m run or Row
Complete one full round before resting. No rest between squatting and running. 3 sets only to lift HEAVY
Rowergs placement: in front of the half racks.
Station 3: STRENGTH BALANCE: 10 min
1) 8 Single Arm Strict Kettlebell Press Right + 15m Single Arm Kettlebell Overhead Carry Right (Don’t drop the weight until you do the 15m carry)
rest 30 sec
3) 8 Single Arm Strict Kettlebell Press Left + 15m Single Arm Kettlebell Overhead Carry Left (Don’t drop the weight until you do the 15m carry)
rest 30 sec
4) 3-5 Supinated Strict Pull Up
Again we aim for heavy lifting here. IF no suitable weight is found within KB then use DBs.
Station 4: Fatigued Upper body: 10 min
AMRAP
500/400m Ski
• 10 Dual DB Pendlay Row
• 80 Single Unders/40 Double Under
