Warm up
Dynamic warm-up with your coach
Endurance
Benchmark - XENOM fitness event 5
For Time:
2,000m ski
3,000m run
Time cap: 40 min
Note: The first XENOM Global competition is kicking off in Dallas in 2 weeks. See XENOM Global website for more details: https://www.xenom.global/events/event-005
Gymnastics skills
3 rounds, to be performed before or after the endurance piece depending on starting heat.
20 PVC straight arm banded pull downs
4 skin the cats
20 sec L-sit hold / bent knee hold
UES strength
Warm Up
2 Rounds
5/letter of I,Y,T
10 Banded Pass Throughs
15 Banded Pull-Aprts
10 Push-ups
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
Every 2:00mins for 5 Sets:
Work up to 5 Rep Max
Rep 1: Pause for 3 seconds at the bottom (chest)
Reps 2-5: No Pause
*Start around 50% of 1 Rep Max
Chest Accessories
Every 4:00min for 3 Rounds:
5/arm Incline Bench Atl DB Bench
10 Deficit Push-Ups
15 Banded Tricep Extensions
20 Banded Face-pulls
Core Work
EMOM for 9:00 Minutes for AMRAP per Station
Weighted Alternating V-Ups
High Plank Walks
-1min Rest -