July 6, 18

Winter workout

Winter has well and truly hit us Queenslanders hard and waking up early to go to the gym is getting harder and harder. With lower levels of motivation it is very important to set small achievable goals. This will allow you to see and feel progress to maintain your fitness spark through these colder months.

Having a structured training program or attending our group fitness classes allows you to not have to think about what you are going to do each workout and just show up and train hard and feel amazing once you have finished.

Here is a tough conditioning workout for those of you who are a little stuck on what to do next time your in the gym. Please scale the workout where ever needed and ask for assistance if you are unsure on how to do a particular movement pattern.

Part 1. 2 Rounds of

Stationary bike Level 20 – 300m

DB Thrusters x 25 reps

DB Split squats x 25 each leg

BW Jump squats

Bench hop overs x 25


Part 2. 2 Rounds of

Treadmill – 500m run

Push ups x 25

Supine rows/trx rows/ring rows x 25

Burpees x 25

Bench dips x 25

KettleBell Swings x 25


Part 3. 2 Rounds of

Rower – 300m

DB Shoulder press x 25 (light weight)

Wall balls x 25

MedBall Russian twists x 25

Ball slams x 25

Sit ups x 25

TAGS #conditioning #Crossfit #Fitness

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