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Personal Trainer & Functional Fitness in Bangkok
Every 90 sec x 6 Sets : Build to a Heavy Complex
1 Hang Power Clean + 1 Power CleanScoring: Not Scored
For Time [25 Minute Cap]:
50 Power Cleans (115/75)
300 Double Unders
1 Mile Run
*Score = Time it takes to complete the workoutScoring: Not Scored
For Time :
400m, 600m, 800m, 1,200m Run
or
500m, 750m, 1,000m, 1,500m Row
or
1000, 1500, 2000, 3000m Bike
-After every Row/Run/Bike , 25 Barbell Bench Press or Floor Press (RPE 5)
-Score = Time it takes to complete the workoutScoring: Not Scored
EMOM 20:
Minute 1: 15 Sit-ups + Max Dumbbell Snatches
Minute 2: 4 Shuttle Run or 8/6 Cal Bike or 11/8 Cal Row
Dumbbell: (50/35)
Score = Total Reps of Dumbbell SnatchesScoring: Not Scored
Build to Heavy Set of 10
Back Squats
*Score = Heaviest LoadScoring: Not Scored
AMRAP 12:
1 Pull-up + 1 Ring Dip or 1 Bar Muscle-ups
15 Wall Balls (20/14)
2 Pull-up + 2 Ring Dip or 2 Bar Muscle-ups
15 Wall Balls (20/14)
3 Pull-up + 3 Ring Dip or 3 Bar Muscle-ups
15 Wall Balls (20/14)
…
*Score = Rounds + RepsScoring: Not Scored
For Time:
100 Double Unders
80/60 Calorie Row or 1200 Meter Run or 60/42 Cal Bike
60 Box Jump Overs
40 Dumbbell Push Jerks (50's/35's)
200 Meter Farmer's Carry (50's/35's)Scoring: Not Scored
Build to Heavy Set of 10
Power Snatch
*Score = Heaviest LoadScoring: Not Scored
AMRAP 9:
21 Sumo Deadlift (115/75)
15 Toes to Bars
9 Power Snatches (115/75)
[Kilos = 52/34]
*Score = Rounds + RepsScoring: Not Scored
5 Rounds:
AMRAP 4:
300 Meter Run
30 Burpees
Max Double Unders
Rest 4 Minutes Between RoundsScoring: Not Scored
On the 2:00 Mins x 5
12 DB Floor Press (RPE 7)
12 Superman Holds (Upper Body Only)Scoring: Not Scored
EMOM 20:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row / Bike / Shuttle Run
Score: Total Reps of Push-ups + Calories or Rounds of RunScoring: Not Scored
Build to Heavy Set of 10
Overhead Squats
*Score = Heaviest LoadScoring: Not Scored
AMRAP 2-2-2-3:
3 Strict Knees Tuck
10/7 Calorie Assault Bike or 12/9 Calorie Row or 4 R.Shuttle Run
Max Overhead Squats (95/65)
Rest 1 Minute Between Sets
*Score = Sum Total RepsScoring: Not Scored