AFD A Shift Fitness Blog

These workouts are put here as an option for AFD members to help improve their fitness related to FF activities. Each workout will contain a strength component (squats, deadlifts, presses, pulls etc) and finish with a conditioning component (lower skill movements done in intervals, rounds etc). The intention is to focus on building overall strength at the beginning of the workout when you are fresh and then use our strength for conditioning (as we are strength and power based athletes).

Friday, 16 September 2011

Workout Hiatus..OVER!

Hey guys, had to take a bit of time off there... sure you figured out something to do in the gym over the last few shifts!

Here you go for tomorrow:

A1. Chinups; Max reps x 3 sets; 60s rest.

A2. Ab Roll Out- Barbell or TRX; Practice keeping core tight and back happy, 5-10 reps x 3 sets; 60s rest.

B. 5k / 3.2m run...... but....

every 3:00 get off and perform:

- 10 Burpees

- 10 KB Swings

- 10 Walking Lunges

(start 3:00 countdown when you get back on the TM)

How long will it take you to complete??

AFD A Shift Fitness Blog

Friday, 16 September 2011

Workout Hiatus..OVER!

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