fitness@unaids.org20 Avenue Appia, Geneva

Monthly Strength Cycle

The B3F December Strength Cycle

Covid doesn’t seem to go away anytime soon, so we continue with our ‘Open Gym’ regimen in the outdoor box for the time being.

With the 3 workouts per week you can still maintain your fitness to a certain level. No changes in the workout schedule. You will have one conditioning workout with a long(er) AMRAP and 2 workouts with a strength component, some accessory work and a shorter conditioning piece.

As per usual, all movements will come with an embedded instruction video link to make sure you execute the exercises properly and the workouts will be distributed on a weekly basis via email.

The workouts

The strength components for November will be the following.

  • Workout 1 will have 2 different movements with the following exercises. A Single leg exercise (The Rear Foot Elevated Split Squat)  and a Pulling movement (Single-arm Dumbbell Row).
  • The 2nd workout of the week will be a conditioning workout and for the October month it will be a 40 min AMRAP (5 min more than last month)

The 3rd workout of the week will have the Sumo Deadlift followed by an EMOM of the combo Ring Support Hold (scaled Front Leaning Rest) and the Unloaded Split Squat Iso Hold

A REMINDER ON THE DO’S AND DON’TS 

 

  • DO NOT FORGET TO WARM-UP:

We will make sure that there is a warmup included for every workout. Do not skip it! The temperatures have gradually gone down, so it’s very important that you are properly warmed up prior to starting your workout.

  • DRESS PROPERLY

As mentioned above, the temperatures have started to drop, so make sure you have several layers when you come for your workout and that you have something warm and dry to cover yourselves with after you finish your workout.

  • STAY HYDRATED

Make sure you stay hydrated throughout your workout.

  • USE MODERATE WEIGHTS TO START WITH

To avoid injury especially for those who have not been working out for a while, there is no point in taking weights that are too heavy. Instead, use moderate weights and focus on movement quality and respect for the prescribed tempo.

  • DO NOT SHOW UP FOR THE WORKOUT IF YOU EXPERIENCE ANY OF THE COVID-19 SYMPTOMS

  • AND LAST BUT NOT LEAST: DISINFECT YOUR EQUIPMENT BEFORE AND AFTER YOU USED IT.

There are plenty of disinfectant products both for your hands and for the equipment in the outdoor sheds. Take the extra time to disinfect your equipment, even if that means that you need to spend 5 minutes longer. It is important that you protect yourself and your fellow athletes.