Due to our regular coaching sessions being consistently booked out at our Paddington Studio, we have added a new session at 6AM on Tuesday, Wednesday and Thursday mornings.
The sessions will run on the grass outside of the BBB studio for 45 minutes, focusing on building a higher work capacity and engine for our members/ athletes.
Our key principles of “perfect movement” and discipline with motor patterns will still apply, however, we will be focusing a lot less on learning the higher skilled movements and more towards completing the basics very well.
We have added in a 6 examples of workouts that we encourage you to try as part of your own programming.
If you’d prefer to try these sessions with us and a group full of motivating people, we are opening up 10 more spaces for non-members to join as part of our ConditionFit membership.
Index
EMOM: Every minute on the minute: Complete reps and rest until time given
AMRAP: As Many Rounds or Reps As Possible in the time given
For Time: complete the workout as fast as possible
Weights: In Kg written as Male/ Female
Reps: Male/ Female/
Rx: means doing the workout as prescribed without scaling.
Scaling workouts: You can and should scale a workout as needed to maintain perfect motor patterning. Most injuries occur as an over compensation due to fatigue. Yes we are trying to become fatigued and move the needle to the right in order to become fitter, but it is a process. Fitness needs to be a smart process.
Session 1
A. Alternating EMOM x 12 Minutes
Odds- 14/12 calorie row
Evens- 14/ 14 Wall Balls @ 9/6kg
Scale with less calories and less wall balls if needed. Stay consistent.
Then rest 8 minutes and prepare for
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B. E4MOM x 4 rounds (Every 4 minutes start a new round) (16 minutes)
Thrusters @40/30kg (TH)
Burpees Over the bar (BOTB)
Within the 4 minutes, complete each round as fast as possible and rest until 4 minutes:
1 round =
2x TH + 2x BOTB
4x TH + 4x BOTB
6x TH + 6x BOTB
Session 2
A. Alternating EMOM x 15 Minutes ( 5 rounds)
Min 1: 12 Box jumps 24”/20”
Min 2: 14 Kettlebell swings 24/16kg
Min 3: 16 Alternating Reverse Lunges
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B. 15 minute Cindy: 15 Minute Amrap of:
5x Pull ups (Butterfly, kip or strict)
10x Push Ups (scale as needed)
15x Air squats
Session 3
After a sufficient warm up. Complete this FOR TIME (20 minute time cap)
50/40 Calorie Row
40 Burpees
30 Toes to Bar/ Knees to chest
20 Kettlebell Swings @ 24/16kg
50/40 Calorie Bike
40 Burpees
30 Toes to Bar/ Knees to chest
20 Kettlebell Swings @ 24/16kg
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B. ALT EMOM x 12 mins (4 rounds)
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Strict TTB x 3-6 reps
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Sit ups x 10-15 reps
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Push Ups x 10-15
Session 4
A. Teams of 3 Complete For time (40 min time cap)
9KM Row (Break up however you’d like)
*Every 2 minutes each team member has to complete 5 burpees
Session 5
A. Every 4 minutes for 20 minutes complete the full round and then rest until 4 minutes
14x Double Dumbbell Push press @ 50/30kg
12x Push ups
10x Burpees
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B. AMRAP x 9 Minutes
Run 400metres
Row 300 metres
Session 6
30 Minute ALT EMOM (10 rounds)
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Wall Balls x 12
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Farmer Carry 2x KB @24/16 (each hand) x 40 metres
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2x Heavy Squat Cleans/ Front Squats
*Heavy is relative but should be around 65-75% intensity
If you can’t get to our sessions at Paddington, but want to be able to follow along with more programs like this,