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Inspired sportswear by ZANEROBE.
Styled & constructed for recreation.
Technical and performance based fabrics.
Born from necessity, designed for the grind.
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A limited edition offering with contemporary design from the ZANEROBE creative collective. Limited in numbers, available in select locations around the world, never to be repeated.
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POWERED BY THE TRAINING PRINCIPLE
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)
45s Farmer Carry
30 Elbow Plank
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
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
(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.)
EMOM for 10 Min
(Every Minute on the Minute for 10 Minutes)
3 Sets – 20 Bicycle Crunch, 20 Verticle Toe Touch, 40 Mountain Climber
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.)
2 x 500m Row, 2 min rest between,
4 x 250m row, 1 min rest between
6 rounds – 30 secs hollow hold, 30 secs rest
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