Workout of the Day

WOD 28.10.2015

We are happy to announce that after the positive feedback and further interest shown since the last Rope Climb workshop with Snowy, another one has been arranged for this upcoming Sunday 1st November @ 11:00am!

Again, the workshop is open to anyone who would like to learn how to perform a Rope Climb for the 1st time or improve their technique and efficiency on the Rope. If you would like to take part please write your name on the Whiteboard at the Box!

Here is Wednesday’s Benchmark Girl!

Warm Up:
Row 500m + Ski 500m
Stretch & Mobilise

Deadlift Prep

Handstand Push Up Tekkers

21 – 15 – 9 Reps For Time Of:
Deadlifts @ 70/100kg
Handstand Push Ups

* Scale WEIGHT as needed
* Scale HSPU’s with Ab-Mats or Pikes @ 1 – 1, or Press Ups @ 2 – 1

In the Video below, two different types of Handstand Push Up are being used, the lady on the right is using a STRICT Handstand Push Up. This movement burns out a lot faster as it is purely a Strict Upper Body Pressing movement, which means we have to complete these in smaller sets and take longer rests between them, resulting in a lower Power Output. However it should be where we begin and until this foundation has been built to a certain level, we should not think about “Kipping”

The lady on the left is using a KIPPING Handstand Press Up. As you can see the movement involves a lot more body parts which means it involves a lot more Technique and Co-Ordination. Once mastered, the Kipping Handstand Push Up will allow you to keep moving for longer, and rest periods between sets are not as long, resulting in a much higher Power Output.

Both of these variations can be used in the Class, the Coach will go through a full demonstration and be on hand to give tips & advise during the practice session. Most importantly, ALL Scaling options will also be shown and explained in detail to make sure everyone gets the most out of this workout!

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp