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POWERED BY THE TRAINING PRINCIPLE


WORKOUT 03

Part A
3 x 3min AMRAP with 2min rest between sets
(AMRAP = As Many Rounds as Possible)
8 deadball over shoulder
16 TRX row
Max distance row in remaining time

(These are 100% effort blocks of 3 minutes! Leave nothing in the tank because you have the 2mins between to get your breath back. Pick a deadball weight that allows you to do the 8 deadball over in under 60s)

Part B
5 Rounds
60s Bike
45s Farmer Carry
30 Elbow Plank
90s rest

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
12 Min AMRAP
(As Many Round As Possible in 12 Mins)
3 Pull Ups, 3 Dips, 3 Calorie Bike
6 Pull Ups, 6 Dips, 6 Calorie Bike
9 Pull Ups, 9 Dips, 9 Calorie Bike
12 Pull Ups, 12 Dips, 12 Calorie Bike
15 Pull Ups, 15 Dips, 15 Calorie Bike
etc.

(Try to stay unbroken for as long as you can for each set of pull ups and dips. Once you can no longer go unbroken, break the sets into amounts that allow you to keep moving, with no more than 5s rest between. Pace the bike so that you can get straight back to work of the pull ups when done.)

Part B
EMOM for 10 Min
(Every Minute on the Minute for 10 Minutes)
100m Sprint

Part C
3 Sets – 20 Bicycle Crunch, 20 Verticle Toe Touch, 40 Mountain Climber


WORKOUT 01

Part A
For time: 600m run, 21 Kettlebell Swings, 21 Box Jumps,
400m run, 18 Kettlebell Swings, 18 Box Jumps,
200m run, 15 Kettlebell Swings, 15 Box Jumps.

(This is all about pacing! Try to finish the workout at the same pace you start. Pick a challenging Kettlebell weight that makes you second guess whether you can go unbroken each set.)

Part B
2 x 500m Row, 2 min rest between,
4 x 250m row, 1 min rest between

Part C
6 rounds – 30 secs hollow hold, 30 secs rest

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