links:xfit
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links:xfit [2023-01-12 18:31] – created anders_admin | links:xfit [2023-01-13 06:24] (current) – anders_admin | ||
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- | ====== Xfit ====== | + | *2023-01-13* |
𝗕𝗘𝗙𝗢𝗥𝗘 𝗬𝗢𝗨 𝗦𝗧𝗔𝗥𝗧: | 𝗕𝗘𝗙𝗢𝗥𝗘 𝗬𝗢𝗨 𝗦𝗧𝗔𝗥𝗧: | ||
Complete your own personal mobility/ | Complete your own personal mobility/ | ||
Line 6: | Line 7: | ||
𝗪𝗔𝗥𝗠 𝗨𝗣: | 𝗪𝗔𝗥𝗠 𝗨𝗣: | ||
- | 2 Sets with a barbell: | + | Bike erg 5 minutes at increasing pace. |
- | Muscle clean from the hip x 7 reps | + | |
- | Paused front squat x 7 reps | + | |
- | Good-morning x 7 reps | + | |
- | Paused back squat x 7 reps | + | |
- | Rest 30s | + | |
⬇ | ⬇ | ||
2 Sets with a barbell: | 2 Sets with a barbell: | ||
- | Clean pull x 5 reps | + | Snatch pulls from the hip x 5 reps |
- | High hang power clean x 5 reps | + | Muscle snatch from the hip x 5 reps |
+ | BTN strict press x 5 reps | ||
+ | Paused overhead squats x 5 reps | ||
+ | -Rest 30s- | ||
+ | Muscle | ||
+ | Strict press x 5 reps | ||
Front squat x 5 reps | Front squat x 5 reps | ||
+ | -Rest 30s- | ||
⬇ | ⬇ | ||
- | 3-6 Sets: | + | 2 Sets with light load: |
- | Power clean + low hang power clean + hang power clean | + | Paused-catch power snatch x 3 reps |
- | Build to A1 loading. | + | Squat snatch x 3 reps |
+ | Overhead squat x 3 reps | ||
+ | -Rest 30-60s- | ||
+ | ⬇ | ||
+ | 2 Sets with light load: | ||
+ | Power clean + push press + split jerk x 3 reps | ||
+ | -Rest 30-60s- | ||
+ | ⬇ | ||
+ | Build to workout load | ||
- | CLEANS | + | BARBELL CYCLING |
- | A1: Every 90s x 6 Sets: | + | For time: |
- | Power clean + low hang power clean + hang power clean | + | 5 Overhead squats @ @70%1RM_CLEAN_JERK |
+ | 5 Snatch @ @70%1RM_CLEAN_JERK | ||
+ | 10 Clean and jerks @ @70%1RM_CLEAN_JERK | ||
+ | 5 Snatch @ @70%1RM_CLEAN_JERK | ||
+ | 5 Overhead squats @ @70%1RM_CLEAN_JERK | ||
- | All 6 sets should | + | ▶Weight cap at 110/80kg |
+ | ▶All reps taken from the floor, | ||
+ | ▶Any style can be used for the snatch and clean & jerk. | ||
- | Notes: Use the warm up to build all the way up to 75-80% of your max power clean and then hit all 6 sets at the same heavy load here. Try to keep a focus on good footwork and not jumping too wide in the catch position. | + | 🏆LBW23X2 (ELITE/ |
+ | 5 Minute AMRAP: | ||
+ | 1-2-3-4-5-6-7-8 reps of | ||
+ | Squat snatch 61/43kg | ||
+ | Ring muscle up | ||
- | METCON | + | -Rest 5:00- |
- | 💬 𝘚𝘰𝘮𝘦 𝘥𝘢𝘺𝘴 𝘐 𝘸𝘳𝘪𝘵𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘤𝘢𝘭𝘦𝘥 𝘵𝘰 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘴𝘵𝘪𝘮𝘶𝘭𝘶𝘴 𝘢𝘯𝘥 𝘰𝘵𝘩𝘦𝘳 𝘥𝘢𝘺𝘴 𝘐 𝘸𝘳𝘪𝘵𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘤𝘢𝘭𝘦𝘥 𝘵𝘰 𝘮𝘦𝘦𝘵 𝘵𝘩𝘦 𝘥𝘦𝘮𝘢𝘯𝘥𝘴 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘷𝘦 𝘭𝘦𝘷𝘦𝘭, | + | |
- | (𝗘𝗟𝗜𝗧𝗘) | + | 5 Minute AMRAP: |
- | For time | + | 1-2-3-4-5-6-7-8 reps of |
- | 6-5-4-3-2-1 | + | Squat clean to overhead 61/43kg |
- | Wall facing handstand push ups 10/5cm deficit | + | Bar muscle up |
- | Power cleans 110/75kg | + | |
- | Time cap: 11:00 | + | 𝘕𝘰𝘵𝘦𝘴: 5 𝘔𝘪𝘯𝘶𝘵𝘦𝘴 |
- | ⚠️ 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 | + | |
- | (𝗥𝗫) | + | 𝘙𝘟 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢𝘭𝘴𝘰 𝘢𝘪𝘮 𝘧𝘰𝘳 𝘴𝘪𝘯𝘨𝘭𝘦𝘴 𝘪𝘯 𝘵𝘩𝘦 𝘤𝘭𝘶𝘴𝘵𝘦𝘳𝘴 𝘣𝘶𝘵 𝘥𝘰 𝘯𝘰𝘵 𝘨𝘦𝘵 𝘴𝘶𝘤𝘬𝘦𝘥 𝘪𝘯 𝘵𝘰 𝘱𝘶𝘴𝘩𝘪𝘯𝘨 𝘵𝘩𝘦 𝘔𝘜 𝘱𝘢𝘤𝘦 𝘵𝘰𝘰 𝘩𝘢𝘳𝘥 𝘢𝘵 𝘵𝘩𝘦 𝘴𝘵𝘢𝘳𝘵. 𝘒𝘯𝘰𝘸 𝘺𝘰𝘶𝘳 𝘭𝘪𝘮𝘪𝘵𝘴 𝘢𝘯𝘥 𝘱𝘢𝘤𝘦 𝘢𝘤𝘤𝘰𝘳𝘥𝘪𝘯𝘨𝘭𝘺 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘬𝘦𝘦𝘱 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘧𝘶𝘭𝘭 5 𝘮𝘪𝘯� ��𝘵𝘦𝘴 |
- | For time | + | |
- | 6-5-4-3-2-1 | + | |
- | Strict handstand push ups 10/5cm deficit | + | |
- | Power cleans 100/67.5kg or 90/60kg | + | |
- | Time cap: 11:00 | + | 🏆 LBW23X2 |
- | 𝘞𝘰𝘳𝘬𝘰𝘶𝘵 𝘕𝘰𝘵𝘦𝘴: | + | 5 Minute AMRAP: |
- | 𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘯 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦𝘥 𝘙𝘟 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘵𝘩𝘦𝘯 𝘢𝘵𝘵𝘦𝘮𝘱𝘵 𝘢𝘴 𝘸𝘳𝘪𝘵𝘵𝘦𝘯. 𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘰𝘯𝘭𝘺 𝘳𝘦𝘤𝘦𝘯𝘵𝘭𝘺 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘦𝘥 𝘵𝘰 𝘵𝘩𝘦 𝘙𝘟 𝘥𝘪𝘷𝘪𝘴𝘪𝘰𝘯 𝘵𝘩𝘦𝘯 𝘪𝘧 𝘯𝘦𝘦𝘥𝘦𝘥 𝘳𝘦𝘥𝘶𝘤𝘦 𝘵𝘩𝘦 𝘏𝘚𝘗𝘜 𝘵𝘰 | + | 1-2-3-4-5-6-7-8 reps of |
+ | Squat snatch 61/43kg or 52/35kg | ||
+ | 2-2-2-2-2-2-2-2 reps of | ||
+ | Bar muscle ups after each set | ||
- | (𝗜𝗡𝗧𝗘𝗥𝗠𝗘𝗗𝗜𝗔𝗧𝗘) | + | -Rest 5:00- |
- | For time | + | |
- | 6-5-4-3-2-1 | + | |
- | Strict handstand push ups | + | |
- | Power cleans 80/52.5kg | + | |
- | Time cap: 11:00 | + | 5 Minute AMRAP: |
- | 𝘞𝘰𝘳𝘬𝘰𝘶𝘵 𝘕𝘰𝘵𝘦𝘴: | + | 1-2-3-4-5-6-7-8 reps of |
+ | Squat clean to overhead 61/43kg or 52/35kg | ||
+ | 2-2-2-2-2-2-2-2 reps of | ||
+ | Bar muscle ups after each set | ||
- | ---------------------------------------- | + | 𝘕𝘰𝘵𝘦𝘴: |
- | 𝗟𝗢𝗪𝗘𝗥 𝗜𝗠𝗣𝗔𝗖𝗧 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗩𝗘𝗥𝗦𝗜𝗢𝗡 | + | |
- | 𝘍𝘰𝘳 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 | + | |
- | Alternating EMOM x 12 Minutes | + | SQUATS (OPTIONAL) |
- | Min 1: 20 Seconds of squats cleans* | + | C1: Back Squats |
- | Min 2: 1 Set of HSPU | + | 2x10 @ @50%1RM_BACKSQ |
+ | 1x10 @ @60%1RM_BACKSQ | ||
+ | 1x8 @ @70%1RM_BACKSQ | ||
+ | 1x8 @ @75%1RM_BACKSQ | ||
- | Notes: The squat cleans are done as singles using a load that feels challenging for today. The HSPU can be strict or kipping and you are aiming for a number in the 4-8 reps range, so make this is difficult | + | -Rest as needed between sets- |
- | POSTERIOR STRENGTH (OPTIONAL) | + | C2: 3 Sets of: |
- | C1: Every 90s x 6 Sets | + | Barbell good mornigs x 10 reps |
- | Banded | + | Banded |
- | 𝘕𝘰𝘵𝘦𝘴: | + | Rest 90s between sets |
- | C3: 3 Super-Sets of: | + | ACCESSORY |
- | Nordic extensions x 10-15 reps | + | 3 Sets of: |
- | + | + | Seated banded low-rows x 20 reps |
- | Reverse hypers | + | Dual DB/plate reverse flys x 10 reps |
- | OR | + | |
- | Banded Hamstring curls x 30 reps | + | |
Rest 60s between sets | Rest 60s between sets | ||
- | EMOM FITNESS | + | 3 Sets of: |
- | Every 2:00 x 6 Sets: | + | Dual DB Arnold press x 6 reps (3𝘴 𝘯𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘰𝘯 𝘦𝘢𝘤𝘩 𝘳𝘦𝘱) |
- | 15m Sandbag bearhug carry | + | Dual DB/Plate lateral raises |
- | 12 Dual DB box step overs to 50cm | + | Dual DB gun-walk x 15m |
- | Max calories Echo bike in remaining time | + | Rest 90s between sets |
- | -No rest between sets, 12 minutes continous work- | + | 3 Sets of: |
- | + | KB Windmills x 6 reps per arm | |
- | Elite: 90/70kg bag + 25/18kg DBs | + | Rest as needed between sets |
- | RX: 70/45kg bag + 22.5/15kg DBs | + | |
- | Int: 70/45kg bag x 10m + 22.5/15kg DBs x 8 reps | + | |
- | + | ||
- | 𝘕𝘰𝘵𝘦𝘴: | + | |
- | + | ||
- | CORE STRENGTH | + | |
- | 3-4 Sets of: | + | |
- | 15 Overhead sit-ups | + | |
- | 20 Russian twists in hollow position | + | |
- | 2 Turkish get ups per side | + | |
- | + | ||
- | -Rest as needed between sets- | + | |
ENGINE SESSION (OPTIONAL) | ENGINE SESSION (OPTIONAL) | ||
𝘐𝘵 𝘪𝘴 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘦𝘯𝘨𝘪𝘯𝘦 𝘸𝘰𝘳𝘬 𝘪𝘴 𝘥𝘰𝘯𝘦 𝘪𝘯 𝘢 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘰𝘵𝘩𝘦𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘳𝘦𝘴𝘵 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴. | 𝘐𝘵 𝘪𝘴 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘦𝘯𝘨𝘪𝘯𝘦 𝘸𝘰𝘳𝘬 𝘪𝘴 𝘥𝘰𝘯𝘦 𝘪𝘯 𝘢 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘰𝘵𝘩𝘦𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘳𝘦𝘴𝘵 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴. | ||
------------------------------------ | ------------------------------------ | ||
- | BIKERG LONG | + | ECHO-BIKE |
------------------------------------ | ------------------------------------ | ||
- | Warm up: | + | 4 Warm up sets of: |
- | 5 Minutes easy pace bike | + | 30s @ moderate |
- | + | 30s @ easy pace | |
- | -Rest 2-4 minutes- | + | |
- | 4-5 Sets | + | -Rest 2 minutes- |
- | 2 minutes | + | |
- | 2 minutes @ faster pace | + | |
- | 2 minutes @ fastest pace | + | |
- | -2 min easy spin between each set @ damper 2-3 | + | |
- | 𝘕𝘰𝘵𝘦𝘴: 𝘞𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘯 𝘴𝘰𝘮𝘦 𝘵𝘩𝘳𝘦𝘴𝘩𝘰𝘭𝘥 𝘱𝘢𝘤𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘩𝘦𝘳𝘦. 𝘛𝘩𝘦 𝘮𝘰𝘥𝘦𝘳𝘢𝘵𝘦 𝘦𝘧𝘧𝘰𝘳𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘢 𝘱𝘢𝘤𝘦 𝘺𝘰𝘶 𝘸𝘰𝘶𝘭𝘥 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘢 𝘭𝘰𝘯𝘨 40-60 𝘮𝘪𝘯𝘶𝘵𝘦 𝘳𝘪𝘥𝘦 (𝘯𝘰𝘵 𝘷𝘦𝘳𝘺 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘧𝘰𝘳 𝘫𝘶𝘴𝘵 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴) 𝘵𝘩𝘦𝘯 𝘢 𝘥𝘦𝘤𝘦𝘯𝘵 𝘱𝘢𝘤𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴, | + | 3 Sets |
+ | 10 Rounds of: | ||
+ | 30s Echo bike @ hard pace | ||
+ | 30s Echo bike @ easy/ | ||
+ | -Rest 3-4 minutes between sets | ||
- | 𝘜𝘴𝘦 𝘳𝘰𝘶𝘯𝘥 1 𝘵𝘰 | + | 𝘕𝘰𝘵𝘦𝘴: 𝘈𝘪𝘮 𝘧𝘰𝘳 𝘩𝘪𝘵𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘢𝘮𝘰𝘶𝘵 𝘰𝘧 |
links/xfit.txt · Last modified: 2023-01-13 06:24 by anders_admin