Coach Rhian Roussos

Every year I get with you will never be enough!

Happy birthday

I love you 🫶🏼🖤

20min EMOM:
1. 45s Bike level 6
2. 10 x Deadlifts
3. 30 x Double unders
4. 8 x single arm db hang clean and jerk @ 15kgs (8 each arm)
5. Rest

Thanks for being my friend through this.

Just wanted a low intensity workout that I could move through easily. Also really wish Instagram would stop automatically cropping my videos but here we are enjoy the terrible filming.

Save for later and enjoy ☺️ 🫶🏼

Lifting and wod session:

◾️Clean from block -
2s up to 70kgs,
1 sets x 1 rep 75kgs,
1 sets x 1 rep 80kgs

◾️Front squats -
2s up to 75kgs,
1 sets x 1 rep 80kgs
3 sets x 1 rep 85kgs

▪️WOD:
Scaled variation of class
5 rounds with 1 min rest between rounds:
12 deadlifts @ 60kgs
12 burpees over the bar
10 side plank rise each side

I scaled the weight on the deadlift and I did step over burpees because I wasn’t trying to go hard!!!

I just wanted to move with a steady heart rate. Opted for side plank rise instead of toes to bar personal preference to keep intensity down.

Recently 🫶🏼☀️🌊☺️🏆🌵

Lifting session:

◾️Snatch from block (above knee) 2s up to 60kgs then 4 sets x 2 reps at 60kgs
◾️Back squats 2s up to 85kgs then 1s up to 95kgs then 4 sets x 1 reps at 95kgs

Small session this morning just wanted to get my lifting in before I spend the rest of the weekend watching put furniture together and reading 😂🫶🏼

**ch

Core, Handstands and upper body session:

Warm up 3 sets:
▪️Plank taps x 20
▪️Bird dogs x 10
▪️Cat cow scap push up

◾️Handatand hold 3 sets x 20s without moving hands
◾️Free standing handstand shoulder taps 3 sets x 20 reps
◾️Strict pull ups 3 sets x 5 reps

Superset:
◾️Incline db bench 3 sets x 10 reps
◾️Upside down KB press 3 sets x 10 reps

Finished with…

◾️Leg extension 3 x 12
Did these because well I just hadn’t done them this week 😄

Enjoy 🫶🏼

Leg session:

▪️Single leg, leg press - 3 sets x 12 reps each leg + 1 extra set on left leg.
▪️Forward leaning reverse lung with safety bar - 3 sets x 20 reps
▪️Barbell hip thrust - 3 sets x 15 reps
▪️Sled sprint - 3 sets x 20m

On the leg press I have my opposite foot just on the lower edge as a safety precaution it’s not actually doing anything.

The lunges and hip thrust were a superset.

The sled sprint was much of a sprint 😂

Forever training legs with

Lifting and crossfit session:

Every 2 mins x 5 rounds:
2 x power clean + split jerks RPE 7

Metcon..
20min amrap:
and I did it partner style split reps..
10 power cleans at 50kgs
20 TTB
400m row

I trained over my Christmas holidays but mostly bodybuilding and nothing exciting. I could not have done this workout on my own today grateful came along to push me! 🫶🏼

Lifting and wod session:

▪️Cleans 4 sets x 2 reps (75kgs), 3 sets x 1 rep (80kgs)
▪️Dux class wod (scaled)
21-18-15
Alt DB hang sn**ch
Chest to bar pull ups
Into
12-9-6-3
Alt DB hang sn**ch
6-5-4-3
Bar muscle ups