WORKOUTS

As well as receiving the workout emails via Team Aretas, we will be posting them here as well.  So don’t worry if you missed one, or need to catch up as they will be here whenever you need to have a look over them.  Remember, watch the video closely for what you need to do, and head over to the Archon Platform if you need to look at any of the criteria involved in each movement.

JULY  2021

WORKOUT 5

400m Run 

500m Ski Erg

Time Cap 16 Mins 

Max 4 Rounds (8 inputs) 

Max Score 800

For those of you who complete all 8 rounds, then it will be the one who scores highest in each element and therefore total that will win.  For the others that don’t complete all 8 rounds then your score will still be out of 800 but you will only input the elements you completed.  It will be a great benchmark workout to repeat to see how you are improving.  All aboard the gas train, woooo woooooo

WORKOUT VIDEO

THERAGUN ACTIVATION

WORKOUT 6

30/30 Row

1 Rep Max Front Squat

Time Cap 15 Minutes

Max Score 200

In this workout you can choose which element you do first, whichever you think will give you the advantage.  It might take you a couple of attempts to see which is the best way for you.  The one thing to take into account is that the 30/30 row is a LOT harder than you think it is, so take that into account when you are making your decision.

WORKOUT VIDEO

THERAGUN ACTIVATION

WORKOUT 7

12 mins EMOM

0.00 – 01.00 – 7 Cals Bike

01.00 – 02.00 – 5 RM Power Clean

02.00 – 03.00 – 7 Cals Bike 

03.00 – 04.00 – 5 RM Power Clean

04.00 – 05.00 – 7 Cals Bike 

05.00 – 06.00 – 5 RM Power Clean

06.00 – 07.00 – 7 Cals Bike 

07.00 – 08.00 – 5 RM Power Clean 

08.00 – 09.00 – 7 Cals Bike 

09.00 – 10.00 – 5 RM Power Clean

10.00 – 11.00 – 7 Cals Bike 

11.00 – 12.00 – 5 RM Power Clean 

Max Score 600

IMPORTANT

You have to follow the criteria for the Rep Max attempts. It’s NOT 5 reps within the minute, each of the reps must be within 5 seconds of each other, so the maximum time the 5 RM will take is 25 seconds out of the minute. If you fail to hit any of the cals in the minutes in between the strength elements your attempt is over, the same as if you fail to hit any of the rep max attempts. If you’re not sure of any of the criteria please go onto the Archon platform to familiarise yourself with them all before attempting the workout.

WORKOUT VIDEO

THERAGUN ACTIVATION

WORKOUT 8

PHA EMOM

Minute 1 – 10RM Push Press

Minute 2 – 10 Box Jump Overs

Minute 3 – 5 RM Push Press

Minute 4 – 10 Box Jump Overs

Minute 5 – 3 RM Push Press

Minute 6 – 10 Box Jump Overs

Minute 7 – 1 RM Push Press

Minute 8 – 10 Box Jump Overs

Minute 9 – 3 RM Push Press

Minute 10 – 10 Box Jump Overs

Minute 11 – 5 RM Push Press

Minute 12 – 10 Box Jump Overs

Minute 13 – 10 RM Push Press

Max Score 700

IMPORTANT

You have to follow the criteria for the Rep Max attempts. For example, It’s NOT 10 reps within the minute, each of the reps must be within 5 seconds of each other, so the maximum time the 10 RM will take is 50 seconds out of the minute. If you fail to hit any of the Box Jump Overs in the minutes in between the strength elements your attempt is over, the same as if you fail to hit any of the rep max attempts. If you’re not sure of any of the criteria please go onto the Archon platform to familiarise yourself with them all before attempting the workout.

This one is going to need a bit of thought.  Remember as fatigue sets in, your numbers will inevitably drop.  So whoever has the highest strength profile resistant to fatigue will win out.

WORKOUT VIDEO

THERAGUN ACTIVATION