Coach Rhian Roussos

20min EMOM:
1. 45s Bike level 6
2. 10 x Deadlifts
3. 30 x Double unders
4. 8 x single arm db hang clean and jerk @ 15kgs (8 each arm)
5. Rest

Thanks for being my friend through this.

Just wanted a low intensity workout that I could move through easily. Also really wish Instagram would stop automatically cropping my videos but here we are enjoy the terrible filming.

Save for later and enjoy ☺️ 🫶🏼

Lifting and wod session:

◾️Clean from block -
2s up to 70kgs,
1 sets x 1 rep 75kgs,
1 sets x 1 rep 80kgs

◾️Front squats -
2s up to 75kgs,
1 sets x 1 rep 80kgs
3 sets x 1 rep 85kgs

▪️WOD:
Scaled variation of class
5 rounds with 1 min rest between rounds:
12 deadlifts @ 60kgs
12 burpees over the bar
10 side plank rise each side

I scaled the weight on the deadlift and I did step over burpees because I wasn’t trying to go hard!!!

I just wanted to move with a steady heart rate. Opted for side plank rise instead of toes to bar personal preference to keep intensity down.

Core, Handstands and upper body session:

Warm up 3 sets:
▪️Plank taps x 20
▪️Bird dogs x 10
▪️Cat cow scap push up

◾️Handatand hold 3 sets x 20s without moving hands
◾️Free standing handstand shoulder taps 3 sets x 20 reps
◾️Strict pull ups 3 sets x 5 reps

Superset:
◾️Incline db bench 3 sets x 10 reps
◾️Upside down KB press 3 sets x 10 reps

Finished with…

◾️Leg extension 3 x 12
Did these because well I just hadn’t done them this week 😄

Enjoy 🫶🏼