Bring the following to your workout at Roos:
- Lungs
- Gloves
- Drink wear
- Extra pair of lungs
This is a hypoxic way to do your workout, and you’re body will benefit greatly!
The performance standards are strict for the sit ups are performed without any momentum at all from lying down knees bent to 45deg, hands laced behind the head and proceed to a upright seated past vertical position of the torso. Yes, this is not a foot supported sit up folks!
From 16″ to 36″ the box height is your choice, but must jump and stand all the way upright for it to count. Accuracy is needed, or loss is skin from cement not wood will be your demise.
Lateral lunges, be careful to use proper movement pattern. Butt below horizontal, on one leg laterally without the use of trail leg to help you come up to a full standing position.
Lying on the floor face up, and propped up on your forearms bring both legs upwards to a vertical plane and back to floor for the leg levers.
Hanging knees to chest on pull up bar, knees must pass navel (belly button) to count so make them count and try to go unbroken.
Sandbag cleans – what can I say? First come first served. You can share it if you like : Remember that technique never changes. If you’re unable to clean it grab a kb to perform the clean reps per arm.
For time – AFAP
Run trail x 1
Run trail x 1
- 30 x lateral lunges / leg
- 30 x leg levers
Run trail x 1
Run trail x 1
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