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Remember, the goal is fitness…

jonathan

We’ve programmed multiple daily workout options since 2012.

There are a lot of opinions out there in the fitness world about the pros and cons of this….(but we all know the saying about opinions and orifices right….?)  Key is that you can make your ideas work for your demographic.

Our two programming tracks allow a couple of things to happen.

1. is that people new to strength training, functional movement and/or high intensity exercise, are able to progress rapidly with a smaller pool of our most productive yet easy to learn exercises via the FITNESS programming.  We’ve found this to be more effective than simply scaling one workout, as some things lose their effectiveness at a certain point of scaling.

2. in our PERFORMANCE programming, you are exposed to more technical skills, heavier loads, and higher volume conditioning.  This ensures more variety to keep the more experienced athlete stimulated and motivated, as well as keep pushing adaptation in a positive and continuous direction.  But the goal of course, is still fitness.  All we’re offering here, is more variety to achieve it.

Yes the FITNESS programming is where all our new members start, and yes many people move from FITNESS to the PERFORMANCE programming after a period of time, but it’s not an expected progression.  Remember that the point of exercise is to simulate physical work, and become better able to deal with that work as a result, and the FITNESS programming could provide that forever, as you are never limited as to the amount of intensity you can generate, ie. just keep pushing harder as you get fitter.

Nothing wrong with the PERFORMANCE workouts being a goal however.  But being able to do them is more than just getting strong enough, or being able to snatch your bodyweight.

No, you also need to be more receptive to coaching and constructive criticism.  You need to have a firm grasp of how to effectively build to working weights.  You need to at least know that an alternating EMOM doesn’t mean you try to do both exercises in the same minute…..:) You need to set a strong example to new members with your movement, your attention during the brief and your interaction with other members.   You need to be setting the standard with your warmups, and your post workout mobility.

You need to understand that you still have limitations and scale more effectively.  This is a biggie.  Remember, if you are consistently finishing last, you are not optimising the workout correctly to your fitness level, AND you are setting a poor example to other members.  And while the coaches are obviously still there to help you figure out the best approach to your training, it should never be some sort of haggling arrangement, where you beg the coach to let you do more weight or reps, because you really want to do a particular exercise, or rx the session.  If you are going to be trusted to do the more technical workouts, you also are being trusted to approach it responsibly.

BASELINE TESTING THIS WEEK!!  Looking forward to seeing that PR Board light up..

FIT

A.
Deadlift 3RM

B.
Front Squat 3RM

C.
10 Wallball
10 Medball Situp
10 Russian Swings
AMRAP in 5mins

A.
Medball Throw medley
- seated chest throw
- overhead throw
- reverse lob

B.
100 Single Unders
400m Row
400m Run
20 Plate Burpees
AMRAP in 30mins

A.
Hang Power Snatch/Clean 3RM

B.
30 Single Arm DB Power Snatch 25/15kg
30 Single Arm DB STOH
30 Single Arm DB Power Clean
*total reps

A.
Pushups
Max repsB.
Strict Pullups
Max repsC.
Airbike
50/30 cals for time

D.
10 Powell Raise e/side
15 Strict TTB
10 Windmills or Side Plank Raises e/side
50m Rack Walks
2-3 sets for quality

A1.
Split Squat 6RM
A2.
Single Arm DB Row
8RM

B.
7 Hang Power Clean
7 Lateral Bar Burpee
3 rounds

PERF

A.
Deadlift 5RM

B.
Thruster 1RM

C.
5 Thruster 42.5/30kg
10 CTB
15 Russian Swings 24/16kg
AMRAP in 5mins

A.
Medball Throw medley
- seated chest throw
- overhead throw
- reverse lob

B.
100 Double Unders
400m Row
400m Run
20 Plate Burpees
AMRAP in 30mins

A.
Snatch 1RM

B. Strength Battery
Max Snatch @ 90% in 6mins

A.
sPullups
Max reps

B.
sHSPU
Max reps

C.
Airbike
50/30 cals for time

D.
10 Powell Raise e/side
15 Strict TTB
10 Windmills or Side Plank Raises e/side
50m Rack Walks
2-3 sets for quality

A.
Back Squat
3RMB.
7 Power Clean 60/42.5kg
7 Burpee Box Jump Overs 60/50cm
3 rounds
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