Member's Corner

PUBLIC HOLIDAY PARTNER WORKOUT

Team workout – Teams of 4 – 40 mins!
Stay on each station for 3 rounds.

**If there are odd numbers, you can have 5 in a team and have one pair shadow.
**Write mini white boards up for each station.
**Set up exercise equipment on each stations close together so there is minimum travel during transitions.

3 rounds (45/15) – 12 mins
1. DB goblet squat – RX 10kg
2. Med Ball lateral wall ball throws
3 Rower
4. Rest

2 min rest

3 rounds (45/15) – 12 mins
1. Plate over head sit ups 
2. Box jumps
3. Ski
4. Rest

2 min rest

3 rounds (45/15) – 12 mins
1. DB devil press – RX 5kg
2. DB Farmer carry – RX 12.5kg+
3. Bike
4. Rest

PRACTICE – HINGE

Intention: This weeks focus is hip extension & confidence under the bar. Practice feeling the glutes working with the abdominals to extend the hips straight and stand tall safely so we do not use the lower back.

Prep: trigger ball under foot, 90/90 hips, Dead bug, bird dog, hamstring curls, hinge with dowel on back, SL glute activation, KB supine lat activation, straight arm lat pulls, plank.

3 sets
A1) BB Romanian Deadlift x 10 @41X1
A2) DB hamstring curl x 10

B) Decreasing Ladder 9, 7, 5, 3

-1/2 kneeling DB wood chops
-1/2 kneeling DB Step ups – glute focus

C) Finisher – Tabata 20 sec on / 10 sec off x 8 = 4 min
**alternate between the 2 exercises

– Superman hold
– Hollow hold

COMPETITION – UNILATERAL

Intention: This weeks focus is hip extension & confidence under the bar. Unilateral exercises help weight‑lifting athletes by correcting side‑to‑side imbalances, improving stability, and reducing injury risk.

Prep: mobility ankles, hips and shoulders – ankle & hip CARS, swimmers. SL glute, quad & upper back activation – shoulder big 3, balance SL squat & hinge. Running prep – pogo jumps, high knees, butt flicks. Practice full hip lock out/extension and correctly unracking/racking bar.

3 sets
A1) BB/DB reverse lunge x 6-8ea
A2) DB seated, back supported, over head press (neutral grip) x 8-10

** A1 – BB back rack position, if using DB, hold DB’s at sides. A2 – benches should be upright, but put the bench at an incline if the client has limited overhead range.

B) 2 x AMRAP 8 (rest 2 mins between AMRAP’s)
Competition – count your rounds on the first AMRAP 8, aim to match or beat those rounds in the second AMRAP 8.

– Toe touch sit ups x 10 
– Push-Ups x 8
– Jump Squats x 10
– 150m run (or 8 cals bike)

**Push ups – have push up station/inclines set up ready to go. Squat jumps – regress to fast body weight squats.

OLYMPIC LIFTING – BB SNATCH

Intention: getting comfortable with the bar overhead, and upper back strength in the pull under.

Prep: Lat, trap, pec, scap, sub scap release. Quad, adductor, glute med release. Planks
Lat activation, SL glute activate, squt noodle, band W to Ys. Stick against rig, slow dip, drive and pull under into squat, stick shoulder warm up with blades pulled together.

Bergener warm up
3 rounds (1 x stick, 2 x BB)
3 Down and finish – speed through the middle
3 momentum high pulls (high elbows/use legs)- keep the bar close
3 momentum turn over (muscle snatch) – strong turnover
3 high hang power snatch 2″ – footwork
3 high hang power snatch 4″ – footwork
3 high hang power snatch 6″ – footwork
3 high hang snatch full squat –

4 sets building
A1) 1 x BB Snatch + 2 x OH squat
A2) DB upright rows – slow and light x 10 (pull shoulder blades together backwards)

B) 3 sets
10 hollow rocks
10 V ups
10 Tuck ups
10 sec hollow hold
1 min rest

COMPETITION – UB PULL

Intention: This weeks focus is hip extension & confidence under the bar. Working on upper back strength in the pulling movement.

Prep: Hang, cat /cow, shoulder CARs, 90/90 KB hold, Supine KB Lat activation, Deadbug, Shrugs.

3-4 sets
A1) Aussie Chin ups x 6-8 (or ring rows)
A2) Supine DB flyes x 8-10

B) Competition – 3 rounds – 40 sec on / 20 sec off

1. Assault Bike – get the same amount or more calories each round!
2. Sled push
3. Medball side slams 
4. Jumping chin ups

**Set up 2 areas where they can do jumping chin ups, use both sleds if necessary, one on the track and the tank next to the track

C) Finisher – Max hang from chin up bars

Chalk up!!

**regress to a MAX hollow hold or plank, it should not be easy!

PRACTICE – SQUAT

Intention: This weeks focus is hip extension & confidence under the bar.

Prep: Release hips, quads, calves, activate glutes, shoulders, abs.

4 sets
A1) BB Zombie squat or Zercher squat x 6-8
A2) DB Lat pullovers x 10

B) Stations – 3 mins – in partners – I Go You Go

– Suitcase/ front rack Carry (weight at side / weight at shoulder 20m ea

rest 60

– Ski erg 150m ea

Rest 60

– Box Jumps 5 ea

Rest 60

– Mountain Climbers 20 ea

C) Finisher – Max wall sit with 10kg weight

PARTNER WORKOUT

Intention: Hyrox/DEKA simulation exercise stations. Teams of 3.

Prep: ankle prep, calf release, quad release, hang, shoulder CARs, hamstring curls, plank crunch, SL glute activation. adductor pulls.

Teams of 3

4 rounds at each station – 39 min

Station 1
– 1 min sandbag walking lunges
– 1 min shuttle run
– 1 min rest

Rest 90

Station 2
– 1 min burpee box jump
– 1 min rower erg
– 1 min rest

Rest 90

Station 3
– 1 min DB thruster (wall balls)
– 1 min ski erg
– 1 min rest