TFA Fitness Blog

The Fitness Academy Athboy – Hyrox Warm Up Hammer to Quad Stretch Calf Stretch Squat to Stand x 10 Mini Round: 5 Burpees 10 Ski Cals 100m Run 10 Row Cals Hyrox Workout Hyrox Workout #3 (12 Rounds for time) Every 4 Minutes – Once Finished Remaining Time Is Your Rest Part A AMRAP: 20m Burpee Broad Jumps + 20 …

The Fitness Academy Athboy – Hyrox Warm-up 5 Mins: BW Squats x 10 Elevated Pigeon Stretch Legs Swings x 10 Mini Round: 8 Lunges 6 Cals 6 Wall Bals 2 Burpees Hyrox Workout Hyrox Workout #2 (AMRAP – Reps) Hyrox Intervals Work 2:00 – Rest 1 Min x 2 Full Rounds 2 Mins: Front Rack Lunges 1 Min Rest 2 …

The Fitness Academy Athboy – Hyrox Warm Up Rower Jefferson Curls to Squat Shrugs to Bar Hang Mini Round: 150m Row 10 Wall Balls 5 Burpee Broad Jumps Hyrox Workout TFA Hyrox Workout #1 (Time) Partner Hyrox Workout 500m Run 500m Ski 500m Run 40m Burpee Broad Jumps 500m Run 50 Wall Balls 500m Run 100m Farmers Carry 500m Run …

The Fitness Academy Athboy – Strength & Conditioning Warm-up 10 min amrap t-spine on bench 10 b/w lunges 5 russian baby makers (squat to hamstring stretch) banded tricep stretch (standing on band) warm up front squats x 5 Strength Front Squat (5@60% 5@65% 5@70% 5@75% max @80% (cap @ 8 reps)) Banded straight arm lat pull downs (Checkmark) using a …

The Fitness Academy Athboy – Strength & Conditioning Warm-up yoga flow complex 2 inch worms into 4 hip openers into 6 scap push ups into 6 t-spine rot each side warm up deadlift bench press Strength Deadlift (build to a heavy 3 reps for the day within 5 working sets ) Bench Press (build to a heavy 5 reps for …

The Fitness Academy Athboy – Strength & Conditioning Warm-up 10 dis and pull aparts db/plate pull overs x 8 reps scap pulls into bar hang warm up strict press x 6 reps Strength Strict Overhead Press (build to a 6 rep max for the day within 5 working sets ) once completed complete 3 sets off lower body accessory work …

The Fitness Academy Athboy – Strength & Conditioning Warm-up single leg elevated bridges x 8 each jeff curl to goblet squats + hold with db couch stretch warm up back squats x 5 Strength Back Squat (build to 80% of 1 rm once there perform 3 sets x 3 reps at this weight ) Paused Ring Rows (8 reps each …

The Fitness Academy Athboy – Strength & Conditioning Warm Up Bar Hang to Shrugs Lying Pec Stretch Hip Opener to T-Spine Rotations x 6 Paused Bench with Explosive Push Off x 6 Strength Bench Press (3 x 10 3 x 8) After Each Set Complete The Tricep Work Straight Away and Then Rest TRICEP SUPERSET (No Measure) 10-15 BANDED TRICEP …

The Fitness Academy Athboy – Strength & Conditioning Warm-up 5 scap pulls into 20 sec hang on bar 8 ext rotatioins each side 10 face pulls warm up press strict x 5 reps Strength Strict Overhead Press (build to a 3rep max for the day ) then move onto part b Push Press (build to a tough heavy single for …

The Fitness Academy Athboy – Strength & Conditioning Warm-up CALF STRETCH @ RIG X BAND WALKS X 20 REPS UNDERHAND GRIP BAR HANG 10 DISLOCATES + PULL APARTS Strength Sled Push (SLED PUSH X L1) Rope Climb (L.1- J=HOOK L.2- PARTIAL CLIMB L.3- FULL CLIMB(REDUCE CLAMPS NEEDED) L.4-LEGLESS L.5 SEATED ON FLOOR ) WORK ON THESE TODAY BETWEEN SETS OR …