FULL BODY STRENGTH AND GYMNASTICS WORKOUT WITH COACH GUS

60 Minutes

Coaches Tip

This class is designed to focus on the posterior chain. Our posterior chain covers the biggest muscles in our bodies, for that reason the importance to work it 2 to 3 times week if you are seeking for strength maintenance.

The workout is a short to intermediate one, which requires a little bit of pacing. It is time to pull the pin and go as hard as you can!

Be ready for a real leg burn!

EQUIPMENT NEEDED: 

  • DUMBBELL

for time (20 minute cap)

SKILL:

3x 10 Tempo Squat + 10 Goblet Cossack Squat 10 Bulgarian Split Squat (EL) + 12 Tempo Floor Press 12 DBs Chest Fly + 12 Lying Triceps Extension

WOD:

Double JT - For Time: 21 15 9 Strict HSPU Dips (Chair, sofa) Push Ups

Straight into:

21 15 9 Kipping HSPU Dips (Chair, sofa) Push Ups

ABS:

Tabata - V-Ups - Russian Twist

Gus

Meet Gus

HEAD COACH AT WIT

Sport has always been part of Gus' life. As a typical Brazilian, he first started playing football from the age of 10 all the way to University level, which led him into Sports Science degree. It was there that Gus gained an understanding of the positive impact that fitness has in people’s lives. For over 12 years he has been committed to helping people changing their lifestyle through fitness.

Playing high level sports, competing at CrossFit, as well as working with a range of people with different limitations, levels and goals has made him even hungrier to keep learning and helping people achieve all their personal goals.