Wings Elite Fitness

Today gives us a great mix of strength, skill and speed!

We start with an 8-minute EMOM, building towards a heavy power clean or deadlift.

Then it's sprint time: 25 box jump-overs, 10 clean & jerks and 10 muscle-ups.

Each round is a sprint, so the question is: Do you go unbroken, or break those reps up strategically?

Know yourself, choose your strategy, and move fast! 🔥

Tomorrow we're doing clean & jerks, so don't get lazy with your technique!

Focus on the high pull. Once the bar passes your knees, use your hips and shrug to accelerate it, keeping the bar close to your body.

Don't turn it into an arm curl.

Keep it close, use the hips, and save those arms! 🏋️🔥

Cinnabar Creative Studio
Harvey World Travel - George & Oudtshoorn
Engineering
Skinlogic
Daisy Business Solutions George
Greenlink

Want to test your fitness and learn how well you can pace yourself? Tuesday is your workout!

We've got a longer endurance challenge: wall balls, kettlebell swings, box jumps, burpees and rowing.

15 reps at each station for 5 rounds.

The challenge is finding that pace where you're working hard, but not so hard that you hit the wall halfway through.

Find your pace. Hold your pace. Finish strong. This one's going to test you! 🔥

💡 – Kettlebell Swing
Tomorrow we've got kettlebell swings, and I want you to focus on your grip.

Keep the kettlebell deep in your hands with your knuckles down. Don't let it slide into your fingers as it swings.

A strong grip gives you better timing, better control and a stronger swing.

Then let the hips create the power, finish with the shoulders, and reach tall overhead.

Strong grip. Powerful hips. Smooth swing! 💪
Chemzone George
Trivista Projects
Blind Guys
Staccato Music Shop
Vitant
Aristo Financial Services

Let's start the week strong! 💪

First up, we're alternating between a 5-rep max back squat and gymnastics skill work for 12 minutes. A great opportunity to build strength and sharpen those skills.

Then it's time to move! 10 rounds of a fast 200m run + 5 snatches.

Because the reps are low, choose a challenging weight, push the run, and see how fast you can get through all 10 rounds.

Strength first. Speed second. Great way to start the week! 🔥

💡 Monday – Running: Stay Light
Tomorrow we've got **running and snatches**, so today's tip is simple: **run light!**

Stay tall, activate your core, and think about running from your hips. Lift the feet, lift the knees, and **tap the ground** rather than pounding into it.

Heavy running wastes energy and can put extra strain on your calves and lower back.

**Stay tall. Stay light. Run fast!** 🏃🔥

🔥 Friday – The Fantastic Five

Friday's benchmark is one of our own: The Fantastic Five!

5 movements. 5 reps. 5 rounds. Sounds simple? Don't be fooled!

We've got clean & jerks, toes-to-bar, squat cleans, box jumps and handstand push-ups.

Because the reps are low, the challenge is to increase the intensity. Go a little heavier, choose a harder gymnastics option, or raise that box.

Don't stay in your comfort zone.

Five movements. Five reps. Five rounds. How hard can you make it? 🔥

💡 Handstand Push-Up

Tomorrow's Fantastic Five includes handstand push-ups, deficit handstand push-ups, or wall walks.

Your focus? Strong core, active shoulders.

Keep your core tight and finish every rep with full extension through those shoulders. Once your core switches off, your arms have to do all the work—and they'll fatigue quickly!

Strong core. Active shoulders. Powerful reps. 💪🔥

🔥 Thursday – Buddy Workout

There are too many good workouts this week—we might just have to train every day! 😅

Thursday is a buddy workout, so find your partner and get ready for a big endurance challenge.

You've got 7 stations including ski, sled push, deadlifts, burpee broad jumps, rowing, sandbag lunges and back squats.

You and your buddy can share the work however you want, but the goal is simple: get through all seven stations as fast as possible!

Find a buddy. Share the pain. Finish strong. 💪🔥

💡 Deadlift & Back Squat

Tomorrow we've got deadlifts and back squats inside a long endurance workout.

When you get tired, don't sacrifice your technique to save energy—it actually costs you more!

Focus on a straight bar path. On the deadlift, get your knees out of the way. On the squat, stay strong and upright.

Good technique might take concentration, but over lots of reps, efficient movement saves energy! 🔥

These businesses support local athletes. Let's get behind them!
Chemzone George


Wiltje Davies

Aristo Financial Services