Full Body:
Tip: Filly Press
The Filly Press is a highly effective exercise that offers several benefits for upper body strength and stability. By keeping one weight in the front rack position and pressing the other overhead, scapular stabilizers and core muscles are challenged more than a traditional pressing exercise. When this exercise is combined with a carry, it leads to high time under tension on these scapular stabilizers and core muscles. The different carry options will challenge the scapula in slightly different ways, each promoting a stronger foundation from which to press.
Station 1: AEROBIC PACE : 10 min
Aerobic pace
400m/320m Bike
10 Sumo Stance DB RDL
8 Seated DB Rear Delt Fly
6 Curl to Press
Exercises to be done in a controlled movement with minimal to no rest in between.
Aim to keep good form and increase the weight every round if possible. This station is supposed to be non stop exercising station. However there is no intention to get the highest number of rounds. If you still have station 2 to perform, you need to keep some energy in the tank.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
2- 3 WORKING SETS
12 Cyclist Back Squat
8 S. Leg Wall Press DB RDL R.
8 S. Leg Wall Press DB RDL L
Complete one full round before resting. No rest between squatting and RDL. 3 sets only to lift HEAVY
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 Pronated 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
1000/800m Bike
• 6 R. Arm KB Chainsaw Row
• 6 L. Arm KB Chainsaw Row
• 24 Mountain Climbers (12/side)