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Zeus Method Triib, Inc 2

The document outlines a workout schedule for October 2022, detailing various high-intensity bodybuilding and gymnastics exercises. It includes specific workouts, their formats, and scoring methods, such as AMRAPs and timed challenges. Additionally, it features a leaderboard for tracking performance among participants.

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vwm7qwptyx
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8 views1 page

Zeus Method Triib, Inc 2

The document outlines a workout schedule for October 2022, detailing various high-intensity bodybuilding and gymnastics exercises. It includes specific workouts, their formats, and scoring methods, such as AMRAPs and timed challenges. Additionally, it features a leaderboard for tracking performance among participants.

Uploaded by

vwm7qwptyx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Welcome Sergio PROFILE LOGOUT

 October 2022 

Su Mo Tu We Th Fr Sa

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30 31

Switch Leaderboard Type 

( Workouts
Click workout name to show leaderboard for that workout.

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


https://youtu.be/64dQimXHXSo

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

ZeusMethod Online Programming

CONTACTS

[email protected]

Triib, Inc Copyright © 2018 - All Rights Reserved


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