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POWERED BY THE TRAINING PRINCIPLE


WORKOUT 03

Part A – Hinge
4 sets – 60 secs rest between sets
15 Dumbbell Deadlift – 2RIR

Part B – Push +Core
3 sets – 60 secs rest between sets
8 Dumbbell Push Press – 2RIR
15 Diamond Sit Up – 2RIR

Part C – Conditioning
2 x 3 Minute AMRAP
(As Many Rounds As Possible in 3 mins with 3 min rest in between sets)
8 Deadball Over Shoulder
15 TRX Row
Max Rowing Distance in Remaining Time

WHAT IS RIR?

Repetitions In Reserve (RIR)

RIR is a tool used to describe how challenging an exercise set was by estimating how many reps you believe were left before reaching absolute fatigue.

E.g. 10 BB back squats – RIR 2 would represent a weight you can only do 2 more reps with.

RIR 0 – maximal effort
RIR 1 – 1 repetition left
RIR 2 – 2 repetitions left
RIR 3 – 3 repetitions left
RIR 4-6 – 4-6 repetitions left
RIR 6-8 – light effort
RIR 8-10 – no effort


WORKOUT 02

Part A – Push
4 sets – 60 secs rest between sets
12 Dumbbell Bench Press – 2RIR

Part B – Lunge + Pull
3 sets – 60 secs rest between sets
16 Dumbbell Walking Lunges – 2RIR
8 Wide Grip Lat Pull Down – 2RIR

Part C – Conditioning
8 Minute AMRAP
(As Many Rounds As Possible in 8 mins)
3 Jumping Pull Ups, 3 Push Ups, 3 Calorie Bike
6 Jumping Pull Ups, 6 Push Ups, 6 Calorie Bike
9 Jumping Pull Ups, 9 Push Ups, 9 Calorie Bike
12 Jumping Pull Ups, 12 Push Ups, 12 Calorie Bike
15 Jumping Pull Ups, 15 Push Ups, 15 Calorie Bike
etc.


WORKOUT 01

Part A – Squat
4 sets – 60 secs rest between sets
8 Dumbbell Front Squat – 2RIR

Part B – Pull & Hinge
3 sets – 60 secs rest between sets
10 Neutral Grip Seated Row – 2RIR
15 Kettlebell Sumo Deadlift – 2RIR

Part C – Conditioning
For time: 400m run, 18 Kettlebell Swings, 18 Box Jumps,
300m run, 15 Kettlebell Swings, 15 Box Jumps,
200m run, 12 Kettlebell Swings, 12 Box Jumps

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