Posts tagged with ‘HSPU’

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • WOD Blog | Workout of the day

    FRIDAY 01-09-2017

    - by Admin

    HAPPY BIRTHDAY TO MARILIZE SWART AND DYLAN ROELOFZ!

    LEVEL 1

    A. CONDITIONING

    2 rounds for time:
    12 strict push-ups
    120 singles
    15 pike push-ups
    120 singles
    18 box dips
    120 singles

    *14 min cap

    B. BURNER

    100 walking lunges for time

     

    LEVEL 2

    A. CONDITIONING

    2 rounds for time:
    12 strict HSPU
    60 double unders
    15 kipping HSPU
    60 double unders
    18 ring dips
    60 double unders

    *14 min cap

    B. BURNER

    100 walking lunges for time

  • WOD Blog | Workout of the day

    WEDNESDAY 23-08-2017

    - by Admin

    HAPPY BIRTHDAY TO PETER CLARK AND MARIUS HOFMEYER!

    LEVEL 1

    A. STRENGTH

    1. Front squat
    Build to a 5-rep max in 5 sets

    2. Gymnastics pushing
    5 x 5 tempo pike push-ups (2-0-1-2)
    *Scale to x2 strict push-ups

    B. CONDITIONING

    50 deficit ring rows for time
    *Run 200m every time you rest

    LEVEL 2

    A. STRENGTH

    1. Front squat
    70%x3, 75%x3, 80%x3, 85%x3, 3RM

    2. Gymnastics pushing
    20 strict deficit HSPU for time
    Men use 25 kg plates, women use 15 kg plates

    B. CONDITIONING

    50 C2B pull-ups for time
    *Run 200m every time you rest

  • WOD Blog | Workout of the day

    MONDAY 07-08-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LINDA COSTA, MARCO ROETS AND ISSEMARIE STEYN, AND FOR TODAY TO EVERT LOUW!

    LEVEL 1

    A. STRENGTH

    Back squat
    Build to a heavy triple in 5 sets

    -Superset with:

    8-10 box/pike HSPU

    Then, 10-rep back squat @ 80% of today’s triple

    B. CONDITIONING

    3 rounds for time of:
    15 shoulder to OH, 40/25
    15 pull-ups

    *10 min cap

    LEVEL 2

    A. STRENGTH

    Back squat
    Build to a heavy Single in 5 sets

    -Superset with:

    5-8 Strict deficit HSPU (manipulated depth height accordingly)

    Then, 10RM back squat @ 85-90% today’s single

    B. CONDITIONING

    3 rounds for time of:
    15 shoulder to OH, 52/35
    20 C2B pull-ups

    *10 min cap

  • WOD Blog | Workout of the day

    FRIDAY 28-07-2017

    - by Admin

    A. STRENGTH

    Front squat
    Establish a 4RM in 6 sets

    -Superset each working set with:

    4 Pendlay rows, AHAFP

    B. CONDITIONING

    LEVEL 1

    Pushing Tabata

    20sec on : 10sec rest x 8 rounds/movement:
    Pike/box HSPU
    Box dip
    Push-up

    You must complete all 8 rounds before moving to the next station.
    There is no additional rest between stations.

    LEVEL 2

    Pushing Tabata

    20sec on : 10sec rest x 8 rounds/movement:
    HSPU
    Ring dip
    Strict Push-up

    You must complete all 8 rounds before moving to the next station.
    There is no additional rest between stations.