A) 3 sets/super set:
Max strict chin ups
8 Floor press
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B) For time:
50 Kb swings – up to 24/16kg
40 Air squats
30 Push press @L1=30/20kg – L2=43/30kg – L3=52/35kg
20 Box jumps
10 Lateral burpees
20 Box jumps
30 Pull ups
40 Air squats
50/40 Cal row/Bike
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C) 3 sets/super set:
8 Bb curls
Max Ring press ups
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Notes:
Part A – For this piece we have a classic super set with a pull + push movement. For the chin ups these are in reverse grip, making sure to lock out the arms at the bottom and getting as many reps done before coming off. If you are getting 3 or less reps complete the reps then jump into a band and again go for as many as you can.
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Part B – For this chipper you will be looking at around the 15min mark. It’s not a technical workout so there’s not much to slow you down here apart for the pull ups for some.
Picking a pace from the start that is going to allow you to keep moving. Don’t try to hang on to 50 kb swings if that means you will be taking lots of breaks already come the 1st lot of box jumps and not trying to be like a piston on the box jumps if this means your burpees will come to a crawl…. Once we get to the rower try your hardest to dig in and finish strong!!
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Part C – Finishing the session with another super set involving a weighted movement and a movement involving your own body weight. Keeping the elbows tucked in tight to the sides of the body during the curls and not letting them move or any form of swaying with the body. For the ring press ups, keep the pelvis tucked under and the belly locked on to stop the lower back from sagging.
