Learn something new during your fitness holiday in Bali

 

Week 1, day 1

StrengthConditioning
Back Squat 5 x 10 @ 65-70% of 1RM 13min AMRAP (as many reps as possible)
50 box jump over 24"/20"
50 kettlebell or dumbbell snatch 24/16 kg
50 double unders
Scaling
Box jumps
• Int: 20"/18"
• Beg: box step ups 24"/20"

Kettlebell or dumbbell snatch
• Int: 16/12 kg
• Beg: 12/8 kg

Double unders
• Int: 150 single unders
• Beg: 100 single unders

Week 1, day 2

StrengthConditioning
8 x 8 weighted strict pull up
(choose a light-moderate weight you
can manage throughout all 64 reps)

10 x 6 toes to bar (do
every 30 seconds, goal is to complete each round unbroken)
Strength endurance

Choose a weight that's about 70% of your 1RM

Every 1:30 x 5 rounds
5 deadlift snatch grip
3 power snatch
1 squat snatch
Scaling
Toes to bar
• Intermediate: knees to elbow
• Beginners: knee raises

Weighted pull ups
• Intermediate: strict pull ups with no weight (no kipping allowed)
• Beginners: banded strict pull up (no kipping allowed)
Snatch
• Choose a light weight for practice instead of strength if you feel your technique isn't quite accurate yet

Week 1, day 3

StrengthConditioning
Single arm kettlebell/dumbbell press
3 x 6 @ heavy weight
Aerobic Capacity

12 min AMRAP
25 burpees box jump over 24/20"
25 ring dips
25 wall ball 9/6 kg

Rest for 2 min

8 min AMRAP
15 burpees target
15 KB/DB snatch 32/24 kg
15 box jumps 24/20"

Rest for 2 min

4 min AMRAP
5 KB swing 32/24 kg
5 pistol squat
50 double unders
Scaling
Box jumps
• Intermediate: 20/18"
• Beginners: box step ups 24/20"

Ring dips
• Intermediate: assist with bands
• Beginners: box dips

KB/DB
• Intermediate: 24/16 kg
• Beginners: 12/8 kg

Pistol squat
• Intermediate: assisted pistol (with box)
• Beginners: assisted pistol (hang on to a ring)

Double under
• Intermediate: 50 reps
• Beginners: 100 single reps

Week 1, day 4

StrengthConditioning
Push press behind the neck
5x5
@ moderate weight
Power endurance

21 EMOM (each minute on the minute)

Minute 1: 6 overhead squats 70/45 kg
Minute 2: 200m run
Minute 3: rest
Scaling
Overhead squat
• Int: 50/35 kg
• Beg: 30/15 kg


Week 1, day 5

StrengthConditioning
Deadlift

3x5 @ 60/70%
3x3 @ 70/80%
2x1 @ 90%
(No 1RM)
"Rich Froning knows..."

10 rounds for time

10 shoulder to overhead 60/40 kg
10 toes to bar
10 high box jump

25 min time cap
Scaling
Shoulder to overhead
• Int: 50/35 kg
• Beg: 30/15 kg

Toes to bar
• Int: knee to elbow
• Beg: knee raises

How to read our workouts:

  • When describing strength workout volume, the first number represents the number of sets followed by the number of repetitions. Example: 5 x 10 means 5 sets of 10 reps. Rest in between sets.
  • Percentage of weight is based off your 1 rep max (1RM) which is the absolute heaviest you can go. If you don’t know what your 1RM weight is, gauge it by effort. This requires experience. If you’re unsure, consult your trainer.
  • When prescribing weights/height, the first number represents male prescribed weight/height followed by female prescribed weight/height. Example: kettlebell swings 24/16 kg means 24 kg for male, 16 kg for females.

Continue to week 2 training –>


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