Search
  • Sergiy Gabbe

Tuesday 23 April 2019

A) Fittest 3’s “Workout 3” lifting complex

In a 14:00 time frame..

Get as far as possible into the increasing weight ladder of the following complex (must be UB):

3 Hang Squat Clean

3 Front Squats

3 Shoulder To Overhead


Rx Male - 60/70/80/100/110/120/130kg

Sc Male - 40/45/50/55/60/65/70kg


Rx Female - 50/55/60/65/70/75/80kg

Sc Female - 25/30/35/40/45/50/55kg



B) Accessory:

Run 1600m




53 views0 comments

Recent Posts

See All

Sunday 01 Aug 2021

Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run

Saturday 31 Jul 2021

Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret

Friday 30 Jul 2021

Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5