Personal Trainer & Functional Fitness in Bangkok
Intervals/Endurance
Learn to find and keep medium to high sustainable pace.
4 Rounds
90s Rowing/Bike
Rest 90s
90s Amrap
10 Single Arm KB Swing
10 Goblet Squat
Rest 90s
90s AMRAP
20 DUs
6/6 Box Steps
Rest 90s
90s AMRAP
10 Push Ups
10 SitUps
Rest 90sScoring: Not Scored
Build to Moderate Set of 3
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
*Athletes Build in Weight Over the 5 RoundsScoring: Not Scored
## 1 Minute
Easy Row
PVC Straight Leg Swings (30 Each Side) [Video](https://youtu.be/foyEIeygllk)
PVC Overhead Squats
## 45 Seconds
Moderate Row
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Overhead Squats
## 30 Seconds
Faster Row
PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Overhead Squats
## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
# TEACHING (12:00 – 20:00)
## ABMAT SIT-UPS
### The Shoulders
The AbMat is used so that the abdominal muscles can full flex and extend, which doing sit-ups on the floor does not allow for. Although we are moving through fast intervals today, let’s focus on preserving the full range of motion in order to reap the full benefits of the movement. Focusing on the shoulders can usually help here. In the bottom, touch the shoulders to the floor behind you. At the top, the shoulders should finish forward of the hips.
### Movement Prep
30 Seconds Slow AbMat Sit-ups
## MUSCLE SNATCH & POWER SNATCH
### Elbows High
We'll focus on the elbows for the Muscle Snatches and Power Snatches today. In order to maintain proper mechanics in both movements, we want to make sure the elbows track high and outside. It is common, especially in the Muscle Snatch, for the elbows to drop below the shoulders as athletes try to press the weight overhead. Thinking of this movement as a High Pull + Turnover can help keep the action of the elbows looking good. ***See the Daily Video for a visual of today’s Snatch and Muscle Snatch Teaching Points.***
### Elbows Close
The elbows should track high enough for a good turnover, but also stay close enough to the body to ensure an efficient vertical bar path. Letting the elbows and barbell swing away from the body makes for a less ideal path and a more difficult receiving position overhead. Watch athlete’s elbows from the side and see if they are high and outside (good) or low and forward (not good).
### Movement Prep
*With PVC Pipe:*
30 Seconds Elbows High and Outside
30 Seconds Hang Muscle Snatches
30 Seconds Power Snatches
*With Barbell From Mid-Shin:*
5 High Pulls
5 Muscle Snatches
5 Power Snatches
# MUSCLE SNATCH (20:00 – 30:00)
* Athletes will have 10 minutes to build to something moderate for a set of 3 Muscle Snatches
* Since the goal here is mainly technique, there is no need to complete these as touch and go reps
* Athletes can reset of the floor to maintain quality of movement
# PRACTICE ROUND (30:00 – 35:00)
## 1 Round
100 Meter Row
5 AbMat Sit-ups
2 Power Snatches
*Performed with Opening Weight*
# STRATEGY + WOD (35:00 – 60:00)
## PLANNING WEIGHTS
* The first thing athletes should do is plan out the weight jumps they are looking to make during the workout
* Having extra plates ready next to the bar makes for smooth transitions
* Again, let's aim to start in the 60% range and build from there
## WORKOUT
* Although there is no score for time, we get the most bang for our buck by going fast on the row
* Let's try to hold a good speed, but one that is also realistically sustainable over the 5 rounds
* After the row, the sit-ups are are a minor speed bump before the 3 barbell reps
* Once at the barbell, moving well is more important than moving fast
* If each movement was assigned a speed, it would be this:
* **Row:** Fast
* **Sit-ups: **Moderate
* **Snatches:** Slow
* With the power snatch being a more complex movement, good technique makes for much easier reps
* Take your time and try to execute the 3 lifts to the best of your ability
# COOL DOWN
## Lats Foam Roll:
1-2 Minutes Each Side
## Upper & Lower Back Foam Roll:
1-2 Minutes
## Quads Foam Roll:
1-2 Minutes Each Side
## Lats Foam Roll:
1-2 Minutes Each Side
## Upper & Lower Back Foam Roll:
1-2 Minutes
## Quads Foam Roll:
1-2 Minutes Each SideScoring: Not Scored
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-upsScoring: Not Scored
AMRAP 12:
10 Burpees
25 Double UndersScoring: Not Scored
* In the first part of today's workout, athletes will choose from one of three strict gymnastics movements
* Athletes will complete 3 sets for max unbroken reps at that one movement
* There are 3 different levels of complexity of these strict movements:
* **Least Complex:** Push-ups
* **Moderate Complexity:** Strict Ring Dips
* **Most Complex: **Strict Handstand Push-ups
* To get the most bang for our buck, let's choose the movement (or variation of that movement) that allows for at least 7 reps per set
* After this strict gymnastics session, athletes will the complete a simple and effective combination of burpees and double unders
* Athletes can expect to complete between 7-12 rounds over the 12 minutes
## DOUBLE UNDERS
* Each round is designed to be a fairly small, quick set on the rope
* Choose a variation or rep number that can ideally be completed unbroken each round
* Substitutions:
* Reduce Reps
* 30 Seconds of Practice
* 40 Single Unders (1.5x)
## DAILY VIDEO
[Click Here](https://youtu.be/Rl1V_s2cOHg)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Single Unders
Alternating Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Banded Pass Throughs [Video](https://youtu.be/9yTcC5vMneo)
Single Unders
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Banded Pull Aparts (Palms Down) [Video](https://youtu.be/mfd6p5Pety8)
Single Unders
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Banded Pull Aparts (Palms Up)
## Static Holds
Hold For Max Time in 60 Seconds Window in 1 of the Following:
1. Ring Top Support Hold (Top of Ring Dip)
2. Handstand Hold on Wall
3. Push-up Plank Hold (On Hands)
# MOBILITY (12:00 – 15:00)
## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
## Table Top Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)
# TEACHING (15:00 – 30:00)
## STRICT GYMNASTICS MOVEMENTS
Across all of our Strict Gymnastic Pressing movements, we'll look to dial in 3 areas of performance:
1. Tight Body Position
2. Proper Hand Placement
3. Full Range of Motion
***Take a look at the Daily Video for a visual or each movement, along with some variations.*** Below is a summary of hand placement & full range of motion:
**STRICT HANDSTAND PUSH-UPS**
1. **Hand Placement:** Hands at Shoulder Width and in Front of Head in Tripod Position
2. **Bottom Range of Motion:** Top of Head Makes Contact with Floor
3. **Top Range of Motion:** Elbows and Body at Full Extension
**STRICT RING DIPS**
1. **Hand Placement:** Straps Set at Shoulder Width with Rings in Contact with the Body
2. **Bottom Range of Motion:** Shoulder Below Elbows
3. **Top Range of Motion:** Elbows at Full Extension
**PUSH-UPS**
1. **Hand Placement:** Hands Set at Back Under Shoulders
2. **Bottom Range of Motion: **Chest Touching Floor at Nipple Line with Waistband Off the Floor
3. **Top Range of Motion:** Elbows at Full Extension
## BURPEES
### Full Range of Motion
With a lot of burpees in today's workout, let's also ensure full range of motion here:
1. Chest and Thighs to Floor
2. Torso Completely Vertical at Top
3. Hips Open at Top
4. Air Under the Feet on Jump
5. Small Clap Overhead
## DOUBLE UNDERS
### Hands in Front of Pockets
During the Double Under or Single Under, we're looking to keep the hands placed directly in front of the pockets with the elbows back. Maintaining this hand placement keeps the rope long and makes it more likely that athletes will be able to keep a good rhythm. Watch athletes hands today. If they move forward, back, or out to the side, it shortens the rope and can negatively effect jumping mechanics.
### Movement Prep
Establish Hand Position
20 Seconds High Single Unders
20 Seconds Double Unders
### Movement Subs
* Reduce Reps
* 50 Single Unders
* 30 Seconds of Practice
# STRICT GYMNASTICS (30:00 – 40:00)
* Athletes will have 10 minutes to work through the strict gymnastic movement of their choice
* 2-3 minutes of rest should be plenty of time to reload between the 3 sets
* To get an accurate assessment of these movements, let's encourage athletes to preserve strict movement and full range of motion to the best of their ability
# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
5 Burpees
10 Double Unders
# STRATEGY + WOD (45:00 – 60:00)
## GENERAL
* This workout is all about finding a way to keep moving across the 12 minutes of work
* The way we stay moving as much as possible is by establishing a pace on the burpees that allows for as few sets as possible on the rope
* If you know double unders are going to be a tough movement, slow down the burpees
* For big picture pacing help, imagine doing burpees for 7 minutes straight
* That is likely the speed we're trying to hold from the very beginning
## EFFICIENCY
* As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition
* Also, whenever you finish a movement, make it your goal to just start the next station
* Just drop down into the first burpee and just pick up the handles of the rope
* These immediate transitions keep you moving and help you feel like you're always progressing in the right direction
# AFTER PARTY
## Row Conditioning
3 x 35/24 Calorie Row (Rest 1:30 Between)
3 x 25/18 Calorie Row (Rest 1:00 Between)
3 x 15/12 Calorie Row (Rest :30 Between)
## Row Conditioning
3 x 35/24 Calorie Row (Rest 1:30 Between)
3 x 25/18 Calorie Row (Rest 1:00 Between)
3 x 15/12 Calorie Row (Rest :30 Between)Scoring: Not Scored
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle RunsScoring: Not Scored
* In today's conditioning piece, athletes will work through the four listed movements as fast as possible and then rest until the next interval begins
* Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
* Record all 5 times, with the score being the slowest of the 5 rounds
* We want rest built in to preserve high intensity, so let's cap these rounds at 4 minutes to allow for at least 1 minute of recovery
## SHUTTLE RUNS
* Set cones 10 meters apart, counting a rep every time 1 point of contact touches beyond the cone
* If unable to Shuttle Run, complete one of the following:
* 200 Meter Run
* 250/200 Meter Row
* 14/10 Calorie Assault Bike, Echo Bike, or Bike Erg
* 20/14 Calorie Schwinn Bike
## JUMPING LUNGES
* We'll alternate legs each rep for a total of 10 each side
* Ensure full lower body extension on each rep
* We can substitute 20 reverse lunges (no jump) as needed for this movement
## DEADLIFTS
* Choose a moderate barbell weight that allows for unbroken sets of 7 deadlifts throughout the workout
## DAILY VIDEO
[Click Here](https://youtu.be/wMBsCRxCCZw)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Shuttle Runs
Walking Samson Stretch [Video](https://youtu.be/jGVMgxjPORo)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Front Plank (On Elbows)
Moderate Shuttle Runs
Walking Spiderman Stretch [Video](https://youtu.be/tGxCop_0yRQ)
Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Side Plank (30 Seconds Each)
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
Wall Sit (Just Below Parallel)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# TEACHING (12:00 – 20:00)
## SHUTTLE RUNS
### Speed Through the Middle
With a lot of transitions in our Shuttle Runs, the best place to find speed is when we're coming out of the turn. Race Car drivers don't approach turns at full speed. They hit the brakes a little and speed up when the course straightens out. Same thing on Shuttle Runs. Move under control when you approach the cone and hit the gas coming out of the turn.
### Movement Prep
5 Moderate Shuttle Runs
5 Faster Shuttle Runs
## JUMPING LUNGES
### Points of Performance
The jumping lunge is an advanced version of the walking lunge or step back lunges that we do more often. This dynamic lunge variation will increase the heart rate and tax the leg muscles more than a traditional lunge would. It fits in well to these high intensity intervals. ***See the Daily Video for a breakdown of the jumping lunge.*** Here is a summary of a few key points of performance:
1. Alternate Legs Every Rep
2. Front Knee Behind the Toes
3. Front Heel and Back Toes in Contact with Floor
4. The Back Knee Gently Kisses the Ground
5. Reach Full Lower Body Extension Between Reps
### Movement Prep
Establish Bottom Position
20 Seconds Reverse Lunges
20 Seconds Jumping Lunges
### Movement Subs
20 Alternating Reverse Lunges
50' Walking Lunge
## DEADLIFTS
### Shins
Just like in the bottom position of the jumping lung, we want a relatively vertical shin in the set-up position of the deadlift. This vertical shin allows for a better bar path than if the knees were driving forward excessively towards the toes.
### Ground Contact
In the lunge, we don't want to slam our back knee into the ground. In the deadlift, we don't want to slam the barbell into the ground either. We show control in the movement by tapping the bar on the ground instead of trying to bounce it off the floor.
### Movement Prep
*With Very Light Weight on the Bar: *
Establish Set-up Position
30 Seconds Slow Deadlilts
*Build to Workout Weight*
# PRACTICE ROUND (20:00 – 25:00)
## 1 Round
6 Deadlifts (185/135)
6 Alternating Jumping Lunges
6 Shuttle Runs
# STRATEGY + WOD (25:00 – 60:00)
## GENERAL
* With the score being the slowest of the 5 rounds we want to make sure our first round pace is sustainable later on in the workout
* In fast paced workouts like this, it's easy to come out blazing fast, only to slow down later on
* Since there is rest built in, push the pace, but find a speed you can still hold beyond the third round
* Solid pacing means keeping the fastest and slowest rounds within 10 seconds of each other
## DEADLIFTS
* With a moderate weight on the barbell, let's aim for unbroken sets throughout
* The barbell is also the only place we would stop moving, so hold on for all 7 reps while maintaining good form
18 Minutes, build to a heavy 3
For Time:
21 Push Presses (95/65)
5 Rounds of "Cindy"
15 Push Presses (95/65)
3 Rounds of "Cindy"
9 Push Presses (95/65)
1 Rounds of "Cindy"Scoring: Not Scored
## DESCRIPTION & STIMULUS
* We'll build to a heavy set of 3 push presses to start off this strength biased Sunday
* The barbell starts from the rack for today's strength portion and comes from the floor during the conditioning piece, "Cin City"
* Choose a push press weight in the workout that allows you to complete the listed reps in 1-3 sets
* **1 Round of "Cindy" is: **
5 Kipping Pull-ups
10 Push-ups
15 Air Squats
* Choose a rep number or variation for the pull-ups and push-ups that allows you to complete the listed reps in 1-3 sets
* **Push-up Subs: **
* Reduce Reps
* Elevate Hand to Box or Bench
* Knee Push-ups
* **Pull-up Subs: **
* Reduce Reps
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows
* We expect "Cin City" to take athletes between 12-22 minutes to complete
– 4 sets of 8 reps
Rest as needed
– 4 sets of 10 reps
Rest as needed
In teams of 2:
– 16 Dual Dumbbell Power Cleans
– 20 AbMat Sit-Ups
– 16 Dumbbell Snatches
– Prowler Push 30 meters
In teams of 2:
– 100 Ball Slams @ 20/14 lbs
5 Rounds:
Max Bodweight Bench Press (at least 7 reps)
Max Strict Pull-ups (at least 5 reps)
400 Meter RunScoring: Not Scored
* Adding some cardio to the CrossFit Benchmark workout "Lynne"
* Athletes will complete as many reps at their bodyweight on the bench, before immediately moving to the pull-up bar for max strict pull-ups
* After each round, the run will serve as about a 2-minute "rest" from upper body work
## UPPER BODY MOVEMENTS
* While bodyweight is prescribed on the bench, athletes want to choose a weight here that they can complete for 7-10 reps every round
* Athletes should choose a strict pull-up variation that allows them to complete 5-10 reps every round
* Use a band or ring rows as necessary to achieve the right stimulus
## RUN
* If unable to run, complete one of the following:
* 800 Meter Bike Erg
* 40/28 Caloire Schwinn Bike
* 28/20 Calorie Assault or Echo Bike
5 sets, for quality, of:
A1. 10-12 Back Squats @ 100%A2. 10-12 Dumbbell Bicep Curl to Shoulder Presses
– 6 Barbell Thrusters @ 115/85 lbs
– 8 Toes to Bars
– 10 Push-Ups
– Run 200 meters
Intervals/Endurance
Learn to find and keep medium to high sustainable pace.
3 Rounds
2 Mins Rowing/Bike
Rest 2 Mins
2 Mins Amrap
7 Pull Up / Landmine Row
10/10 Landmine Twist
Rest 2 Mins
2 Mins Amrap
10 Slam Balls
5 Push Up
Rest 2 Mins
2 Mins Amrap
6/6 DB Snatches
6/6 Half Kneeling DB Press
Rest 2 MinsScoring: Not Scored
4 sets, for quality, of:
A1. 10-12 DeadliftsA2. 10-12 Lying Dumbbell Tricep ExtensionsA3. 10-12 Alternating Box Step-Ups
– Deadlift @ 225/155 lbs
– Handstand Push-Up