Personal Trainer & Functional Fitness in Bangkok
4 sets, for quality, of:
A1. 20 Alternating Reverse Goblet LungesA2. 20 Dumbbell WindmillsA3. 6 Ring Dips
15 Minutes for Quality
6 burpees
9 Lying leg rises
12 Ameican Kettlebell Swings
15 Double Unders / 30 SinglesScoring: Not Scored
Every 4 Minutes x 5
6-8 Deadlift
Plank 60sScoring: Not Scored
Every 4 Minutes x 5
6-8 Deadlift
Plank 60sScoring: Not Scored
Every 4 mins x 5
6-8 Overhead Press (Start from the Floor)
20 Kettlebell SwingsScoring: Not Scored
Every 4 mins x 5
6-8 Overhead Press (Start from the Floor)
20 Kettlebell SwingsScoring: Not Scored
5 sets
For Time @ sustained pace across
A) 15 Dumbbell Overhead Squat – L
B) 15 Dumbbell Overhead Squat – R
C) 15 Ring Rows (1s Hold) / 9 Pull-Ups
D) 15 Dumbbell/Medball Situps
E) 10 Dumbbell Turkish Get Up
5 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
5 sets
For Time @ sustained pace across
A) 15 Dumbbell Overhead Squat – L
B) 15 Dumbbell Overhead Squat – R
C) 15 Ring Rows (1s Hold) / 9 Pull-Ups
D) 15 Dumbbell/Medball Situps
E) 10 Dumbbell Turkish Get Up
5 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
5 sets
For Time @ sustained pace across
A) 15 Dumbbell Overhead Squat – L
B) 15 Dumbbell Overhead Squat – R
C) 15 Ring Rows (1s Hold) / 9 Pull-Ups
D) 15 Dumbbell/Medball Situps
E) 10 Dumbbell Turkish Get Up
5 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
5 sets, for quality, of:
A1. 6-8 Shoulder PressesA2. Top of Deadlift Hold for 1 minute
20-15-10-5 for Quality
Push Press
One Arm Kettlebell Swing
Ring RowsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Air Squats
– 3 Push up
Rest 3 mins
Scoring: Not Scored