Intro Test Week

It’s important that you give every workout a go. If you’re unable to do any of the movement, just write “ZERO”.

Before Your New Programming

Our pledge to you is for us to work as hard as possible and give you the best possible chance of hitting your goals. In order to created a fitness programme that’s completely personalised to you, we need to complete the following test week. 

 

This needs to be done by the time you start your new programme. Ideally, we recommend that you take up to two weeks to finish the following work. If you have any questions, please contact us and we’ll be happy to explain anything.

Max effort 5km row
Make sure you warm up properly before attempting this workout. Ideally you need to spend up to 5 minutes on the rower itself.
Record your time and av. pace over 500m.

8 min ladder
1 Front Squat @70/47.5kg
1 Ring Muscle Up
2,2 – 3,3 – 4,4 etc etc etc

Establish a max UB set of Strict T2B

5 min AMRAP: T2B 

Establish a max time freestanding HS hold

Max Effort Squat Snatch in a 20 minute window

Establish a max UB set of Strict HSPU

5 min AMRAP: HSPU

Establish a max time ring support hold

20 min max effort bike erg
Ideally you need to be properly warmed up and having up to 5 minutes on the bike before attempting this workout.

 

Tabata (20secs on/10 secs off – 8 rds) Power Snatch @ 35/25kg 
Record your total number of reps.

5 min AMRAP: HSPU

Establish a max time ring support hold

30 minutes max distance row @ 22 s/m
Ideally you need to be properly warmed up and having up to 5 minutes on the rower before attempting this workout.
The aim of the workout is to stay under the 22 s/m at all times.
Record your total distance and av. pace per 500m

Max Effort Squat Clean in a 20 minute window

Establish a max set of strict ring muscle ups

5 min AMRAP: Ring muscle ups

7min AMRAP of burpees + 6” touch

Establish a max time L-sit hold

Back Squat 5 x 5 @ 75%

Establish a max set of strict bar muscle ups

5 min AMRAP: Bar muscle ups

‘Rowing Kelly’
5 rounds for time:
30 Cal row
30 Box jumps 24/20”
30 Wall balls 20/14lb 10ft

Rest! Enjoy the day 🙂