FITNESS TIP
“Don’t chase intensity at the cost of technique. Nail the movement first, then add speed and load — that’s how you get fitter and stay injury-free.”

MONDAY 150925

SKILL WORK:

Kipping shapes

Kip + pull down

Kipping knee raises

KIPPING single leg raises/T2B

WORKOUT:

5 sets for total time - rest exactly 2 minutes between sets (35min cap):

200m Run

21 toes to bar 

21 box jump over / step down, 24/20 in

21/15 ring dips

Base - Kipping knee raises + hurdle jumps + box dips

Climb - Close to bars + band assisted ring dips

Masters - Kipping knee/leg raises + lunges + box dips

Peak - Bodyweight ring dip

4min AMREPS with a partner

Max reps Sandbag over shoulder or Double Dumbbell Cleans 

TUESDAY 160925

WORKOUT:

1:30 on / 1:30 off for 5 sets:

15 DBL Kettlebell Pause front squats, 

Max Reps Burpee to plate in the time remaining

ACCESSORY:

70seconds of work / 50sec of rest for 4 sets:

30seconds  sandbag bearhug hold

Max V-ups or sit ups in the remaining time 

WEDNESDAY 170925

WORKOUT

For Time (12min cap):

15-10-5

Snatch

Clean and Jerks 

Box Jump

Base- plate stack + 25/15kg

Climb- 24/20’ + 45/35kg

Masters- 30-20-10 Alt DB Snatch + Slam balls

                  15-10-5 clean and jerks at 40/25kg 

Peak- 30’ box + 60/45kg

ACCESSORY:

12min AMRAP:

15/15 x Kettlebell Side Bends

30 x Med Ball Russian twists

10 x Weighted v-ups/v-ups/v-tucks

THURSDAY 180925

GYMNASTICS:

EMOM X 10 minutes:

1-3 seated low ring muscle ups

OR…

1-3 banded low ring muscle up transitions

OR…

3-5 Russian push ups (toes or knees)

WORKOUT (18min cap):

3 rounds for time:

30 front rack dumbbell squats, 

20 front rack dumbbell walking lunge steps

Round 1: 10 x bar muscle ups

Round 2 : 10 xwall walks

Round 3: 5 x rope climbs

Base- Unweighted + Rd 1: 20 Jumping pull ups, Rd 2: 60m Bear Crawl, Rd 3: 30 banded lat pull downs 

Climb- 2x 10/7kg DB + Rd 1: 15 jumping muscle ups, Rd 2: 8 Wall walks, Rd 3: 3 rope climbs

Masters- 2x 10/7kg DB + Rd 1:15 banded strict chest to bar pull ups, Rd 2: 50 plank shoulder taps + 3 rope climbs

Peak- 2x 15/10kg DB

FRIDAY 190925

PARTNER WORKOUT:

As many rounds and reps as possible in 20 minutes: Share the reps with a Partner

30/24 Echo bike calories

50 Double unders

50 Russian KB swings 

30/24 Echo bike calories

60 Double unders

60 Russian KB swings

30/24 Echo bike calories

70 Double unders

70 Russian KB swings 

Etc…

Base - 12/8kg KB + 2 x single skips

Climb - 20/12kg KB + Half Double Under reps

Peak - 24/16kg KB

BODYBUILDING:

12min AMRAP:

15 x Dumbbell RDLs @ Challenging weight

8 x Dumbbell Bench as heavy as possible

SATURDAY 200925

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7:30am → Community Event - Pump and Row Challenge

Make sure to book your spot now for the Pump & Row through your mobile app or here and sign in: https://cf505.wodify.com/OnlineSalesPage/Main?q=Classes%7CLocationId%3D2309

Sunday, Recovery Mode - Skill work, mobility, or stretching. 💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com