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10/1/2022 - HI Bodybuilding 4
6 Minute As Many Reps As Possible:
3 Strict Pull Ups (scale: ring rows)
5 Dips
5 Push Ups
5 DB Bent Row (using heavy DB’s)
10/1/2022 - HI Bodybuilding 3
4 Sets:
Accumulate 1 Minute Overhead DB Hold
Accumulate 1 Minute Farmer Hold (DB/KB)
15 DB Curls or DB Hang Cleans if heavier
*rest as needed between each movement
10/1/2022 - HI Bodybuilding 2
6 Sets:
20 Calorie Row or Bike
10 Hang Cleans + 10 Push Press (Using 50-60% of Max
weight from above)
-1 Minute Rest Between Sets-
*score is total time with included.
1 x 5 2 Hang Clean + 3 Push Press (5 total
reps)
12 Minutes Build Up:
2 Hang Clean + 3 Push Press (5 total reps)
10/1/2022 - Core
6 minutes 10 seconds As Many Reps As Possible:
10 V-Ups
5 Burpees
15 Sit Ups
5 Burpees
10/1/2022 - Zeus Gymnastics Development
10 Minutes:
practice handstand walking and eXciency / over /
around objects
*if you cant walk work on shoulder taps / transitioning
your weight
**score is total distance (1 foot = 1 rep) or total
shoulder taps completed (score both as reps)
Handstand Walking Tips for Beginners
[Link]
10/1/2022 - Zeus Endurance Development
For Time:
15000 M Bike
*should be on a stationary bike not assault bike or `nd
a 10 mile route or close to that distance that you can
repeat
10/1/2022 - Zeus WOD X.C.
OPTIONAL:
For Time:
100 Burpee Box Jump Overs
-start of every 2 Minutes starting at 0:00 200 M Run-
My time 13:54
*after you complete the 200 m run then do as many
burpees as possible until the next 2 minute mark.
10/1/2022 - Zeus WOD 1
For Time:
40-30-20-10:
Wall Balls (20/14)
GHD Sit Ups (Scale Sit ups)
Alternating Dumbbell Snatches (50/35)
Calorie Bike
20 x 1 1 Snatch (anyway) EMOM
20 Minute Every Minute On the Minute:
1 Snatch (Anyway)
*at a weight you can practice technique and correcting
small things so you feel better by the end
1 x 1 Snatch (anyway)
15 Minutes Build up:
1 Rep Max Snatch (Anyway)
3 x 3 Front Squat (Every 2:30)
10 Minutes Build up to starting weight:
Front Squat
-then-
Every 2:30 Minutes x 6 sets:
Front Squats 4-4-4-3-3-3
*Goal is to work up to about 90-95% of your 3 rep. You
should not fail
Zeus Squat Warm up
2-3 Rounds:
5 Burpees
5 Supermans (Hold 3 Secons)
5 Spidermans (Each Leg)
:20 Hollow Hold
:20 Ankle Stretch
5 Air Squats
10/1/2022 - HI Bodybuilding 4 All Levels
MALE SCORES
1st
Chris Heiser
Rx
5+1
40lb dbs
0 0
FEMALE SCORES
ABOUT US
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CONTACTS
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