Bar over burpees at S2S Fitness Bali

 

Week 2 day 1

StrengthConditioning
Front squat

3x4 @ 75%
3x3 @ 80%
3x2 @ 85%
Aerobic endurance

18 min EMOM
Min 1: max burpees over the plate
Min 2: wall ball 9/6 kg
Min 3: max double unders
Min 4: max sumo deadlift high pull 40/25kg
Min 5: max box jump over 24/20"
Min 6: rest
Scaling
Wall ball
• Beg: 6/4 kg

Double unders
• Int/beg: double under attempts

Sumo deadlift high pull
• Int: 35/20 kg
• Beg: 30/15 kg

Box jump
• Beg: 20/18"

Week 2 day 2

StrengthConditioning
Gymnastic strength

Handstand push-ups
6x6
Rest 1:30” between each set

Strict toes to bar + v-ups super set
8 rounds 7+7

12 mins to complete
Strength endurance

4 rounds every 4 min
15 push ups (aim unbroken)
15m handstand walk
15 ring dip
10 burpees to target 6" above hands
Scaling
Handstand
• Int: HSPU with feet on box
• Beg: pike push ups

Toes to bar
• Beg: strict leg raises
Handstand walk
• Int: overhead walking lunges 24/16 kg
• Beg: KB front rack walking lunges 12/8 kg

Ring dips
• Beg: box dips

Week 2 day 3

StrengthConditioning
Push press

2 x 5 @ 70%
2 x 3 @ 80%
2 x 2 @ 85/90%
Long cycle workout

10 rounds of
20 air squats
15 push-ups
10 pull-ups
5 handstand push ups

25 min time cap
Scaling
Pull ups
• Int: banded pull ups
• Beg: ring rows

Push ups
• Beg: knees on floor

Handstand push ups
• Int: Increase surface height with 1/2
• Beg: HSPU with feet on box

Week 2 day 4

StrengthConditioning
Push press

2 x 5 @ 70%
2 x 3 @ 80%
2 x 2 @ 85/90%
Long cycle workout

10 rounds of
20 air squats
15 push-ups
10 pull-ups
5 handstand push ups

25 min time cap
Scaling
Pull ups
• Int: banded pull ups
• Beg: ring rows

Push ups
• Beg: knees on floor

Handstand push ups
• Int: Increase surface height with 1/2
• Beg: HSPU with feet on box

Week 2 day 5

StrengthConditioning
Back squat

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
Aerobic capacity

4 rounds for time of:
400m run
50 air squats

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 3 –>


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