Full Body:
Tip: Working set Vs Warm up Set
In Strength intensity and Strength Balance stations, a set is not always a working set. It can be a warm up. When hitting a working set you need to aim for 7 at least RPE (meaning you could probably add 3 extra reps but not more). Less than 7 RPE is considered a warm up set.
There are 3 stations only.
SET UP:
Use both the 2 half racks and the 2 rigs for Deadlift so that we can have up to 8 people doing deadlifts.
Bent over rows can be done in front of the sled track, opposite to deadlift stations But leave the sled track empty for the farmer carry. Up to 4 Barbells aligned together (can accommodate for 8 people : 4 on each Barbell).
Station 3&4: FOR TIME: 20 min
FOR TIME
1/side
Turkish Complex
20m S. arm kb overhead Walk
Note: One rep of Turkish Complex without dropping the weight: 1 rep =
• 1 Single Arm Turkish Sit Ups
• 1 Single Arm KB Z Press at the top of the sit-up
• 1 Turkish Get Up from the top of Z Press
This station can be done using DB too. No need to stick with KBs. DBs will offer less stability challenge compared to KB.
Station 1: STRENGTH INTENSITY: 10 min
EVERY 3:20 X 3 SETS
8 Romanian Deadlift @ 20X1
directly into
30 sec Max Russian Kettlebell Swings
Station 2: STRENGTH BALANCE: 10 min
3 WORKING SETS
Barbell Bent Over Row15/12/10
BW reps to failure (1 max set) Narrow Grip Tricep Push up
Record your highest weight and beat it next time. We will see the Bent Over Row alternating on a weekly basis with the Supinated bent over row.
