 TXT PROGRAMMING 11/13/23-11/18/23 STRENGTH WEEK: #6 Hi TXT Trainers, Monday is the 6 week challenge fit test. Here is the whole document if you would like to check it out FIT TEST This is also the last week of the challenge. Challengers can continue to take txt til the end of november but must sign up by December. Please help them sign up to help keep your classes full. Have a wonderful week! Christa B MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, BELOW IS THE FIT TEST THAT YOU CAN DO IN TXT CLASS ON MONDAY. If you cannot do it in class then you can complete it in the gym or at home. Contact Christa if you need help. Be safe & listen to your body. If your body says stop, listen. Do not injure yourself to get a better score. 1. Perform One Controlled 5 Wall Squats (MOBILITY TEST)Stand facing a wall with your feet shoulder-width apart and toes 2 inches from the baseboard and turned slightly out. Keeping your feet flat, chest up, and back naturally arched, see how far you can lower your body without touching the wall or falling backward. Complete 5 reps. The Scorecard: Extra Fit: Full squat in control Above Average: Halfway down Good: Less than halfway Mobility is a quality great athletes hone, but most regular guys ignore. That's a mistake: "The more mobile you are, the better you can move your joints through their full range of motion and the less likely you are to be injured," says kinesiologist and rehab expert Dean Somerset, C.S.C.S. This test, he says, "will expose limitations in your ankles, hips, neck, and upper back—places where most people are bound up." A lot of people fail this test because they have a rounded back or inflexible ankles. 2. Hold a Plank (5 MIN MAX) Assume a push-up position but with your weight on your forearms instead of your hands. This is a plank position. Your body should form a straight line from shoulders to ankles. Brace your core by contracting your abs as if you were about to be punched, and hold the position for as long as you can. When your hips sag or your knees touch the floor, it's over. If you modify to your knees, time how long you can hold in that position. 3. 500m Run for best time:You can do the test outside, ON THE ELLIPTICAL OR TREADMILL:If you are on a machine do a 3 min warm-up, then run one lap (500 meters) as quickly as possible. 4. How many Push-ups can you do in a minute?Assume a push-up position, with your body straight from head to ankles. Lower yourself until your chest is 3 inches from the floor. Push yourself back up. If you modify to your knees, note at what number you go to your knees and how many pushups you do from there. 5.Double Kettlebell Squat, Clean, and Push Press 20x or more in 1 Minute (or as many as possible.)Choose Kettlebells 5% or 10% of your body weight. For ADVANCED WEIGHT OPTION, choose 30 percent of your body weight, that's a pair of 30-pounders if you weigh 200. 30% of 200=60 lbs split it up and you have two 30 lb weights. Place Kettlebells between your feet with your feet shoulder-width apart. Keeping your back naturally arched, push your hips back and lower your body until your thighs are parallel to the floor. As you stand up, Clean the dumbbells to shoulder height and then press them straight overhead. If you need to you can use your legs for push press but try to remain as strict as possible. Return to the starting position and repeat as many times as you can for one minute. The Scorecard: Extra Fit: 20 reps in one minute Above average: 18 reps Good: 16 reps Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. Anaerobic endurance reflects the stamina of your fast-twitch (type II) muscle fibers, which generate energy in the absence of oxygen. . 6. 1 rep Deadlift with Kettlebells or dumbbells The Test: Caution please get someone to help you if you haven't deadlifted before. Load a barbell with the maximum amount of weight you can lift once, and bring the bar close to your shins. Bend at your hips and knees and grab the bar using an overhand grip that's just beyond shoulder width. Keeping your lower back naturally arched, pull your torso back and up, squeeze your glutes, push your hips forward, and stand up with the barbell sliding along your legs. Reverse the movement to lower the bar to the floor, keeping it as close to your body as possible.Keep back flat and try not to round your back. The Scorecard Extra Fit: 1.75 x bodyweight Above Average: 1.5 x bodyweight Good: Body weight or half body weight The muscles of your posterior chain provide the power behind many of the most important skills in sports—consider them your "go" muscles. These include your lower back, glutes, hamstrings, and calves—lots of muscles that may not be visible in the mirror but are vital to overall fitness. And no exercise hits them harder than the deadlift does. It's arguably the purest test of strength there is. 7. 2 MIN max Sit-up Test (modification MAX DEAD BUG in 2 min)How many sit-ups can you do in 2 min? Have someone hold your feet and keep hands on shoulders & arms across your chest. No elevating or pumping arms. Shoulder blades touch the ground when at bottom of sit up. Partner should count your reps. The Scorecard: Extra Fit: 100+ Above Average: 80+ Good: 30+ 8. Wall Sit Test (5 MIN Max)Sit with a flat back against the wall. Hips inline with knees, knees over ankles, weight in your heels. See how long you can hold the position. The Scorecard: Extra Fit: 3min Above Average: 2min+ Good: 1min 9. Pullup Test 1 minHow many pullups can you do in 1 min? If you need assistance please note what kind of assistance you used for future reference. NO ASSISTANCE PULLUP SCORECARD Extra Fit: 10+ Above Average: 5+ Good: 1+ TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Scapular pushup scorpions Sit up Inch worms 15-25 Strength Horizontal Press (KB CHEST PRESS) 10 min AMRAP 5/5 One Arm KB Chest press 10 Hips Elevated KB Pullovers 10 Goblet chest press 25-45 WOD 20 min time cap 10 Rounds 5 Pull Up or TRX Pull up 10 Push up (band around hips can help) 20 Squat (body weight, butt touches wall ball every time) Sprint or 100m row GLUTE CHALLENGE 35 Sumo Squat 35/35 Donkey Kick 1 min 15 Sec Wall Sit WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 10 KB Swing 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest)
30-45 WOD 15 Min AMRAP 10 KB SWING(KX 35w/53m) 10 WALL BALL SIT UP (KX 14w/20m) 100 M DBL KB Front Rack Carry (KX DBL KB 35w/53m) (ADD 100 M every round) GLUTE CHALLENGE 35/35 Split Squat 35 Glute Bridge 35 Sumo Squat THURSDAY (SHORTENED WARMUP & STRENGTH TIME FOR LONGER WOD) 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 AMRAP 20 mountain climbers total 5 Glute Bridges 2/2 Alternating side lunges 2 Inch worm + scorpion 10-20 Strength Power lift Sumo Deadlift RTR (run the rack starting lightest working up to heaviest) 5 reps on each weight (single or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. 20-45 WOD: FILTHY FIFTY (TOP TO BOTTOM) 50 Goblet Squats (pause at the bottom 3 sec) (KX 25w/50m) 25/25 Goblet Bulgarian split squats (KX 25w/50m) 50 Heavy Deadlifts (KX 53w/106m) 50 Sumo Deadlifts (KX 53w/106m) 25/25 Single Leg Romanian Deadlift (KX 25w/40m) 50 v ups (KX T2B) GLUTE CHALLENGE 40 Glute Bridge 35/35 Donkey Kick 1 min 20 sec Wall Sit FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 20on/10 off Jumping Jacks Diver sit ups push up to pike 15-25 Strength Vertical Pull 10 min AMRAP PULL UP: REPS 1,2,3,4,5,6,7,8,9,10 KB SQUAT BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10 25-45 WOD 20 min Cutoff 3 Rounds -7/7 KB Windmill (KX 35w/53m) -7/7 KB Halo (KX 35w/53m) -7 DBL KB CHEST PRESS (KX 35w/53m) -THEN - 3 Rounds 5 Superman to V Up (you gotta roll over) 5/5 Sit Outs 5 Wall Walks or inchworm 15 TRX MUSCLE UP GLUTE CHALLENGE 40 Sumo Squat 40 Glute Bridge 1 min 25 sec Wall sit SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5 BOOTSTRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Lunge Strength Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 30-45 WOD 5 Rounds 2/2 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 4 total (count your press) KB russian twist w/ press (KX 25W/40M) 3/3 Gorilla Row (KX 35w/53m) 4/4 SA Squat (KX 25W/40M) 10 Jump Squat body weight 12 Hollow body rock GLUTE CHALLENGE 40/40 Split Squat 45 Sumo Squat 45 Glute Bridge
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