SAMPLE WEEK
RX v Scaled
EVERY WORKOUT IS PRESENTED AS “RX” AKA THE MOST CHALLENGING MOVEMENTS AND HEAVIEST WEIGHTS.
FROM THERE, EACH INDIVIDUAL WILL CHOOSE THEIR NECESSARY “SCALING” OPTIONS WITH THE HELP OF A COACH.
THIS MEANS EVERYONE SHOULD BE HAVING THE SAME EXPERIENCE WHICH IS THE BENEFIT OF SCALING!
“AMRAP” = AS MANY ROUNDS AS POSSIBLE
Monday
A. CLEAN AND JERK
FIND 1 REP MAX.
B. “GRACE” (WITH A TWIST)
FOR TIME:
30 CLEAN AND JERKS @ 60/42.5 KG
*EVERY TIME YOU BREAK, PERFORM 5 BURPEES
SCALING OPTIONS:
CHOOSE A LIGHTER WEIGHT FOR “GRACE.”
Tuesday
TABATA (20 SECONDS ON/10 SECONDS OFF X 8):
ROW
REST 1 MINUTE
PUSH UPS
REST 1 MINUTE
PISTOLS
REST 1 MINUTE
BIKE
REST 1 MINUTE
SCALING OPTIONS:
PUSH UPS – PERFORM ON KNEES OR ON A BOX.
PISTOLS – PERFORM BOX STEP UPS OR LUNGES.
WEDNESDAY
DEADLIFTS
3-3-3-3-3
WEIGHTED PULL UPS
4-4-4-4-4
OR STRICT MUSCLE UPS
2-2-2-2-2
*SUPERSET DEADLIFTS WITH PULL UPS OR MUSCLE UPS.
SCALING OPTIONS:
PULL UPS – UNWEIGHTED, BANDED PULL UPS OR RING ROWS.
Thursday
AMRAP 8:
ROW FOR DISTANCE.
REST 2
30 SECONDS ON/OFF FOR 8 MIN:
1 BURPEE + 14 M SHUTTLE
REST 2
AMRAP 8:
BIKE FOR CALS
Friday
AMRAP 30:
10 HANDSTAND PUSH UPS
20 WALL BALLS @ 9/6 KG
300 M RUN
SCALING OPTIONS:
HANDSTAND PUSH UPS- USE ONE ABMAT TO SHORTEN DISTANCE TO FLOOR, PERFORM WITH FEET ON BOX, OR STRICT DB PRESS.
WALL BALLS- REDUCE THE WEIGHT OF THE MEDBALL.
RUN – ERG BIKE.
Saturday
IN TEAMS OF 2, SWAP EVERY ROUND:
10 MINUTE AMRAP:
10/8 CAL BIKE
15 KETTLEBELL SWINGS @24/16KG
REST 1 MINUTE
IN TEAMS OF 2, SWAP EVERY 5 REPS:
100 BURPEE BOX JUMP OVERS @ 24/20’
REST 1 MINUTE
IN TEAMS OF 2, SWAP EVERY 30 SECONDS:
WEIGHTED PLANK @15/10KG
* UNBROKEN FOR 10 MINUTES.
SCALING OPTIONS:
KB SWINGS – REDUCE THE WEIGHT OR PERFORM A RUSSIAN SWING.
BURPEE BOX JUMPS – STEP UP ONTO THE BOX.
WEIGHTED PLANK- UNWEIGHTED.
PRICING
IF YOU WANT TO ATTEND A FULL WEEK AS A VISITOR, EMAIL US & WE’LL PROVIDE YOU A DISCOUNTED LINK