The Fitness Academy Athboy – Strength & Conditioning


Warm-up (No Measure)

Bar Hang x 45-60secs

Banded Tricep x 30secs l/r

Hip to T-Spine Rotations


Trap Bar Iso Holds

Deadlift bar and hold at top of deadlift for 25 seconds.

PUSH UPS(weighted) (8-8-8-8-8)

Push-ups (8-8-8-8-8)

Bodyweight or off bar/box/banded

Ring Push Ups (8-8-8-8-8)

Body weight or weighted

Knee Tuc/L-Sit Hold

15-20 secs

Rings or Boxes


Metcon (Time)

‘Climbing Ladder’ 1 to 10

Reverse Lunges

Renegade Rows

1 of each, 2 of each, 3 of each……

M: 15kg

F: 10kg

Rx+ = Do Not Let Go of Dumbbells!

Tuesday was last modified: March 11th, 2019 by support@wodify.com