Personal Trainer & Functional Fitness in Bangkok
Today's Context
Partner Run/Squat/Burpee
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
40 Air Squats
10 Burpee Box Step-Overs (20″/18″)
(Partner A runs 400 meters; Partner B performs 40 Air Squats;
Partner A performs 10 Burpee Box Step-Overs; Partner B runs 400 meters; etc…)Scoring: Not Scored
Today's Context
Power Cleans/ Ring Row
6 Sets – Every 2:30 (15 Minutes)
3 Power Snatch + 2 Overhead Squat
Scoring: Not Scored
Pull Ups/BJ/Crawl
12 minute AMRAP
6 Pull Ups
12 box jumps
30m bear crawlScoring: Not Scored
Today's Context
Squat/Bent Row/Hip Bridge
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Back Squat x 8 reps @ 30X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112
Scoring: Not Scored
Wall Balls/Lunges
For time:
30 Wall Ball Shots
30 Walking Lunges with KB/DB Farmer’s Carry
20 Wall Ball Shots
20 Walking Lunges with KB/DB Farmer’s Carry
10 Wall Ball Shots
10 Walking Lunges with KB/DB Farmer’s CarryScoring: Not Scored
Today's Context
Row/Burpees/Lunges/Run
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 400 Meters
10 Burpees
10 Jumping Lunges
Run 400 Meters
Heat begins every 2 minutes.
Rowers should be finished and get out of the rower under 1:50 minutes.
Otherwise, decrease the distance to 350 or 300.
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.Scoring: Not Scored
Today's Context
Push Press
Every 2 minutes, for 16 minutes (8 sets):
Push Press
*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 @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%Scoring: Not Scored
Run/ Clean/Press
Complete as many rounds and reps as possible in 10 minutes of:
200m Run
12 Hang Power Clean
6 Push PressScoring: Not Scored
Today's Context
Ham Curl, Abs Wheel
EMOM x 6
Min 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Min 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 repsScoring: Not Scored
Snatch RDL, DB Row
Every 2.30 x 6 (15min)
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111Scoring: Not Scored
Swing/Push Up/SitUps
4 rounds
45s Work /15s Rest
Max KB Swings
Max Push Ups
Max V-Ups/Sit-UpsScoring: Not Scored
Today's Context
In teams of 2:
5 Rounds for Time:
– Run 400 meters
– 12 Dumbbell Thrusters
– 18 Hanging Knee Raises
In teams of two, alternating rounds, complete five rounds each for time
Today's Context
Back Squat/Pull Up
Every 3 minutes x 5 (15min)
Back Squat 5-7 reps
Feet Up Ring Row 5-7 reps (2111 tempo)Scoring: Not Scored
As Many Rounds and Reps as possible in 14 minutes:
– 40 Double-Unders
– 30 Dumbbell Snatches
– 20 Goblet Squats
– 10 Strict Pull-Ups
Today's Context
Abs Wheel/Side Plank
Every 2:30 x 4 (10min)
Ab-Wheel x 8-10 reps @ 3011
Side Plank x 45 seconds each sideScoring: Not Scored
DB Bench Press/BB Row
Every 3 min x 5 (15 min):
Dumbbell Bench Press x 8-10 reps @ 2111 tempo
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 tempoScoring: Not Scored
As Many Rounds and Reps as possible in 12 minutes:
– 9 Push Presses @ 75/115 lbs
– 12 Hang Power Cleans @ 75/115 lbs
– 15 Deadlifts @ 75/115 lbs
Today's Context
Row/Run/DU
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500/400 Meters
Run 800 Meters
50 Double-Unders
New Heat of Rowers starts Every 2:30
(0:00, 2:30, 5:00, 7:30…)
Scoring: Not Scored
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.