fitness@unaids.org20 Avenue Appia, Geneva

Monthly Strength Cycle

Strength Cycle June


This month at B3F the strength cycle will be as follows:


Monday’s strength component for the month of June will Thrusters. A Barbell thruster is a technical, full body, dynamic movement. This is so, because thrusters combine two powerful movements – the front squat and the push press. Anyone struggling with injuries to the lower body can focus on the shoulder to overhead portion of this lift and anyone dealing with upper body injuries can in turn focus on the front squat portion of the movement. For anyone with limited/reduced shoulder mobility, this movement can easily be performed with two dumbbells and may be a safer option.


Tuesday’s strength component this month will focus on the lower body through the Romanian Deadlift (RDL). The Romanian Deadlift really targets the muscles at the back of the legs (the hamstrings and glutes) and really works to strengthen and increase the mobility of the hips. Performing this movement safely and efficiently, (in order to reap the rewards of loading those glutes and hamstrings) it is essential the core is engaged the entire time the barbell is in one’s hands. Not only will this help develop abs of steel – but more importantly keeping the core actively engaged will protect the spine and back.


Wednesday will continue to be the endurance metabolic conditioning workout of the week. Prior to the conditioning workout there will be a short skill segment devoted to developing Strict Toes to Bar. This will be in the form of a 10min Skill Interval Training with 30seconds of work followed by 30 seconds of rest. Skill Interval Training is different than High Intensity Interval Training (HIIT) in that the focus is on the QUALITY of each repetition vs. the number of repetitions one can perform in the work interval.


Remember, STRICT gymnastic movements are a truer illustration and measure of strength than kipping movements – which is more an illustration of coordination and being able to move quickly and efficiently. Becoming proficient in strict movements will help develop the skill to kip. One of the most common experiences people have when learning toes to bar is the “massive swing” that comes after getting one’s legs as high up as they can. This happens because once the target for the legs is reached, people tend to “relax and let go” of their muscles, combined with the pull of gravity the body basically “flops” back down. To avoid this flop and uncontrolled swing (and the dangerous tugging that swaying does on the connective tissue of one’s shoulders) try to make an overly conscious effort to keep the body active and CONTROL the descent of the legs back down.

Scaling Option for Toes to Bar this month:

  • Dumbbell shoulder shrugs – to develop shoulder and grip strength to be able to hang from the pull up bar
  • Scapular pull ups (shoulder shrugs on the pull up bar)
  • Active Hang
  • Hollow Hang
  • Tuck Hang
  • Strict Hanging Knee Raises
  • Strict Hanging Knees to Elbow
  • Strict Toes to Bar


Thursday is the built-in rest day for Regulars programming. Functional Strength Class will remain from 12:00-13:00 be sure to check WODCONNECT for the day’s program. Gymnastics will be held from 13:00-14:00 and will take a break from inversions to return to pull ups for the June Strength cycle before returning to inversions in July.

Open Gym is also available (as every day except Friday) at 12:30-13:30 and 17:00-18:00 if you want to catch up on a past workout, practice gymnastic skills, use the time for mobility.



Friday’s strength component will focus on the upper body. Fridays will feature two movements. Tempo Dumbbell Bent over Rows and Weighted Tempo Push Ups. The Dumbbell Bent Over Rows will follow a tempo of 31X2. This means the movement will start on the top, 3 seconds to lower the dumbbells, 1 -second with dumbbells fully lowered, X-dynamically pull the dumbbell back up, 2 seconds to hold the dumbbells in the starting position before performing the next rep. The tempo for the weighted push ups will be 20X1 which translates to starting on the top, 2 seconds to lower down until your chest touches the floor (or box), 0 or less than 1 second on the floor, X explode back up, 1 second rest on top before doing it again.

Starters Technique Program: 

Tuesday June 4th – Kettlebells and Dumbbells

Friday June 7th – Squat Day (air squat, front squat, back squat)

Tuesday June 11th – Deadlift (picking things up from the ground to the hips)

Friday June 14th – Overhead Movements (moving an object from the shoulders to overhead)

Tuesday June 18th – The Clean (moving an object from the ground to shoulders)

Friday June 21st – Conditioning

Monday June 24th – Squat Day (air squat, front squat, back squat)

Friday June 28th – Kettlebells and Dumbbells