Personal Trainer & Functional Fitness in Bangkok
5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row or 800/600 Meter Bike or 300 Meter Run
5 Strict Pull-Ups
10 Power Snatches (95/65)
*Score = Time it takes to complete the workoutScoring: Not Scored
3-4 Sets of 8-12 Reps:
A. Supinated Grip Bent Over Row
B. Crunch
C. Barbell Romanian Deadlifts
Scoring: Not Scored
5 Sets of 3
Time Cap : 15 MinsScoring: Not Scored
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee over Bar
20 Front Squats (155/105)
20 Box Jumps (24"/20")
*Score = Time it takes to complete the workoutScoring: Not Scored
“Big Clean Complex”
6 Sets :
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
Time Cap : 15 MinsScoring: Weight (higher is better)
AMRAP 10:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double UndersScoring: Rounds and Reps (higher is better)
Build To Heavy Set of 3 : Deadlift
Time Cap : 14 Mins
Scoring: Not Scored
For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift (225/155)
1 Toes to Bar
200/150 Meter Row
2 Deadlifts (225/155)
2 Toes to Bar
…
200/150 Meter Row
10 Deadlifts (225/155)
10 Toes to Bar
*Score = Time it takes to complete the workoutScoring: Not Scored
Build to Heavy Set of 3 : Strict Press
Time Cap : 10 MinsScoring: Not Scored
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats (50's/35's)
Max Dumbbell Shoulder to Overhead (50's/35's)
*Score = Total Shoulder to Overhead
*2,000/1,600 Meter Bike
1,000/800 Meter RowScoring: Not Scored
Build to Heavy Single : Power Snatch
Time Cap : 12 MinsScoring: Not Scored
3 Rounds x AMRAP 5:
100 Double Unders or 150 Single Unders
20 Pull-ups
Max Dumbbell Snatches (50/35)
Rest 3 Minutes Between RoundsScoring: Not Scored
Build to Heavy Set of 3 : Back Squat
Time cap : 12 MinsScoring: Not Scored
On the 2:00 x 10 Rounds:
15 Single Dumbbell Thrusters
15 Sit-ups
Max Calorie Row / Bike / Rounds of Shuttle Run
*Score = Total calories
[RX = 50/35]Scoring: Not Scored
For Time :
800 Meter RunScoring: Time (lower is better)
Every 2:00 x 6 Sets :
2-2-2-2-2-2 Power SnatchScoring: Weight (higher is better)
AMRAP in 10 minutes :
30 Double-Unders
15 Power Snatches (75/55 lb)Scoring: Reps (higher is better)
3 Sets :
8 Seated One Leg Raise
8 Seated One Leg Raise
12 Seated Leg Raise
3 Sets :
12 Banded PVC Straight Arm Pulldowns
https://www.youtube.com/watch?v=AcnYETyNJbYScoring: Not Scored
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Toes-to-Bars
Pistol x 2Scoring: Not Scored