Personal Trainer & Functional Fitness in Bangkok
Today's Context
S.Squat/Press/HSPU
4 sets of: Every 2 min (24min)
Station 1: Bulgarian DB Split Squats x 8 reps each leg @ 3111
Station 2: Strict Press x 8-10 reps @ 2011
Station 3: 60m SledPush (2rounds)Scoring: Not Scored
Run/WallBall/Pull Up
1000m Run
50 Wallballs
30 Pull-upsScoring: Not Scored
Today's Context
Rope Climb/HS/Tuck
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit – 1 minScoring: Not Scored
Row/KB Swing/HSPU
Every 6 mins for 24 mins do:
15 Heavy Strict Press/Handstand Push-ups
30 Kettlebell Swings
Row 500 m/Run 400m/Bike 1000m
5min CutOffScoring: Not Scored
Today's Context
Deadlift
Deadlift 1×5 at 70% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×2 at 85% 1RM
Deadlift 1×1 at 90% 1RM
Deadlift 1×5 at 85% 1RM
Rest as needed between sets.
Every 3 minutes, for 18 minutes
*Set 6 – 3-5 reps @ 85%Scoring: Not Scored
Burpees/Squat/BearCrawl
Complete as many rounds as possible in 12 mins of:
10 Goblet Squats (12kg/24kg)
10 Burpees
30m Bear Crawl
Scoring: Not Scored
Today's Context
Squat/RingRows/HSHold
Every 2 mins/Station x 4 (24mins)
Back Squat x 8-10 reps @ 30X1
Supine Ring Rows x 10-12 reps @ 2111
Nose-to-Wall Handstand Hold x 30-45 secondsScoring: Not Scored
Run/Carries
5 rounds for time of:
30m Broad Jump
60m Farmers Carry 32/24 kg /Sandbag Carry 30-50kg
Run 200mScoring: Not Scored
Today's Context
Seated Shoulder Press
Every 3 Mins x 6
Seated Shoulder Press 3-3-3-3-3-3
Use the heaviest weight you can for each set.
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the DB/barbell from shoulder to overhead)
Build to today’s 3-RM.Scoring: Not Scored
Run/Pull/Push
Complete as many rounds as possible in 15 mins of:
Run, 400 m
8 Pull-ups
12 Strict Heavy DB Press/ 6 Kipping Handstand Push-upsScoring: Not Scored
Ring Row/Plank
Every 1 min for 6 mins, alternating between:
10 Supine Ring Rows
Plank Hold, 45 secs
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank HoldScoring: Not Scored
Today's Context
DL/Squat/Plank
4 sets Every 1.30 of: (18min)
Station 1: Single-Leg Deadlift x 6-8 reps each leg @ 4011
Station 2: Back Squat x 6-8 reps @ 20X1
Station 3: Side Plank x 45 seconds each sideScoring: Not Scored
PCleans/Burpees/DL
3 rounds for time of:
9 Power Cleans (82/115)
12 Burpees
15 Deadlifts (same)
Scoring: Not Scored
Today's Context
Pull/Push/SitUp/Run
Every 5 mins x 6 rounds, each round for time, of:
6 Pull-ups
12 Push Up
18 Sit Ups
Run, 400 m
Complete 1 round every 5 mins.Scoring: Not Scored
Today's Context
Lunges
Every 3 Mins x 4 (12min)
Dumbbell/Barbell Walking Lunge
20-20-20-20 (10/side)
Use the heaviest weight you can for each set.
Scoring: Not Scored
DU/KB Swing/Box Jump/Toes to Bar
Complete as many rounds as possible in 5 mins of:
20 Double Unders
10 Kettlebell Swings (16/24)
Rest 60 seconds, and then…
Complete as many rounds as possible in 5 mins of:
5 Dumbbell men Maker
10 Box Jump/Step-ups
Rest 60 seconds, and then…
Complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
10 Air SquatsScoring: Not Scored
Today's Context
Step Up/DB Press/Carry
Four sets Every 1.30 mins of: (18min)
Station 1. Russian Step-Ups x 10 reps each leg
Station 2. Single-Arm Dumbbell Press x 8 reps each @ 2111
Station 3. Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Scoring: Not Scored
HPSnatch/Burpee
Complete as many rounds as possible in 10 mins of:
10 Hang Power Snatches (52/75)
10 BurpeesScoring: Not Scored
Today's Context
PJerk
Every 2 minutes, for 18 minutes:
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
*Set 9 – Super Duper PowerScoring: Not Scored
DU/DB Sn/HSPU
Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Alternating Dumbbell Snatches, 35/55 lbs
10 DB Push Jerk /Push Jerk / 5 Handstand Push-ups Scoring: Not Scored