Fitness Redefined

A: 6 sets P1: 8-10 DKB Sumo Deadlifts P2: DKB sumo deadlift hold until P1 is finished *short break: play wall catch for 1 min then switch...

A. 4 Sets P1: CB/KB swing into walking lunge (to the middle of the gym and from there backwards to the end) P2: Goblet squat hold until...

A. 6 sets 30 m Uneven overhead carries* *Choose a breathing rhythm that provides the most stability - B. Work for 4 sets P1: 6-8 KB...

A. 4 sets Push-up complex: 5 sec hold for 6 different eye positions + max effort set - B. 6 sets P1 then P2: Compass lunge complex (3...

4 sets P1: CB swing into.. side Lunge left Side lung right Reverse lunge left Reverse lunge right Forward lunge left Forward lunge right...

A. 6 sets P1: 6-8 KB Complex = Clean + side swing to bottom-up hold + rotating lunge* P2: Goblet squat bottom hold until P1 is finished**...

A. CHALLENGE DAY - B. 4 sets Chin-up hold 30 sec at top followed by ME reps Target throwing between sets - C. 10-9-8-7-6-5-4-3-2-1 Beat...

A. Practice for 15 min 6-8 DKB Snatches 6-8 DKB Squat cleans - B. 3 sets per side 6-8 SA 30 sec anti-rotation holds (on rings) + max...

A. 4-6 sets P1 then P2: Down and back uneven overhead carry* P1 then P2: 30 sec. Hollow hold with perturbation *Rack 1 KB, carry the...

A. 4 sets (different hand position every set) P1&P2: Push-up complex: 35 sec hold followed by a max effort set* 1 min of playing letter...

4 sets P1: CB swing into.. side Lunge left Side lung right Reverse lunge left Reverse lunge right Forward lunge left Forward lunge right...

A. 3 sets per side P1: 12-15 Single legged calf raises P2: 8-10 Bulgarian split squats into calf raise _ B. 6 sets P1: 6-8 Rotating CB...

A. 4 sets Alternate with partner: Staggered push-up complex: 30 sec ½ way hold, followed be max effort set Together: Stop and catch drill...

A. 3 sets per side 6-8 reps SL stance with head turn and C&T to partner Followed directly by 6-8 SL DKB deadlifts (5 sec pause at the...

A. Practice for 15 min 6-8 DKB Snatches 6-8 DKB Squat cleans - B. 3 sets per side 6-8 SA 30 sec anti-rotation holds (on rings) + max...

A. 6 sets P1: 3 per position - CB/KB Halos in compass lunge positions P2: Bottom lunge (knee not on floor) plate hold (arms 90°) until...

A. 4 sets P1: 15-20 Calf raises with head tilt P2: 15 m CB swing into walking lateral lunges _ B. 4 sets Alternate with partner:...

A. 3 sets per side 6-8 SL DKB deadlifts (5 sec pause at the bottom) SL stance with head turns (8 directions, hold each position for 3...

A. Practice for 15 min 6-8 DKB Snatches 6-8 DKB Squat cleans - B. 3 sets per side 6-8 SA rotational ring rows + 30 sec anti-rotation...

A. 4 sets per side P1: 15 m swinging CB into walking lunge P2: Plate tricep curls followed by around-the-worlds - B. 3 sets per side 30...