Personal Trainer & Functional Fitness in Bangkok
4 sets, for quality, of:
A1. Dumbbell One-Arm Bent-Over RowsA2. Kettlebell SwingsA3. Half Kneeling Kettlebell Windmills
5 Rounds
16 DB Snatch
16 Box Jump
16 Box Dips
30 Double UndersScoring: Not Scored
5 sets, for quality, of:
A1. 1 Clean + 3 Front SquatsA2. 20 Half Kneeling One Arm Presses
12 mins for Quality
9 Unbroken Thrusters
9 Ring Rows/Pull Up
30s PlankScoring: Not Scored
5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
1 min rest
change order for each set
1) A, B, C, D, E
2) E, D, C, B, A
3) D, A, C, B, E
4) B, A, C, E, D
5) C, A, D, B, EScoring: Not Scored
Every 4 mins x 5
1-3 Overhead Press (Start from the Floor)
20 Kettlebell SwingsScoring: Not Scored
Every 4 mins x 5
1-3 Overhead Press (Start from the Floor)
20 Kettlebell SwingsScoring: Not Scored
7 Rounds
30s On/30s Off
A) Max Ring Rows (Hold 1s) / Pull Up
B) Burpee / Burpee Over DB
C) DB Snatch
D) DB (Overhead) Lunge – L
E) DB (Overhead) Lunge – R
F) DB Suitcase Stationery Walk – L
G) DB Suitcase Stationery Walk – RScoring: Not Scored
7 Rounds
30s On/30s Off
A) Max Ring Rows (Hold 1s) / Pull Up
B) Burpee / Burpee Over DB
C) DB Snatch
D) DB (Overhead) Lunge – L
E) DB (Overhead) Lunge – R
F) DB Windmill – L
G) DB Windmill – RScoring: Not Scored
5 sets
For Time @ sustained pace across
A) 15 Dumbell Burpee Deadlift
B) 15 Box Jumps
C) 15 Reverse Dips
D) 15 Wall Balls
E) Running 200m
4 min rest
change order for each set
1) A, B, C, D, E
2) E, D, C, B, A
3) D, A, C, B, E
4) B, A, C, E, D
5) C, A, D, B, EScoring: Not Scored
Every 4 mins x 5
1-3 Overhead Press (Start from the Floor)
20 Kettlebell SwingsScoring: Not Scored
4 sets, for quality, of:
A1. 8 Bent-Over Barbell RowsA2. 4 Turkish Get-UpsA3. 20 Plank Twist on Swiss Balls
50-40-30-20-10
Double Unders
SitupsScoring: Not Scored