WORKOUT EXPLANATIONS - THE FIRE DECK

Some helpful information for some of the terminology and exercises that you may need clarifying

ROW GOLF WORKOUT

In simple terms, you row for 1 minute, then you get 1 minute rest. Repeat this for 18 rounds, (or maybe even 9 rounds if it’s your first time doing the workout).

Your aim is to row as far as you can in a minute, there’s target meters to aim for on the card. Give it a go and see how you score!

EMOM

This stand for Every Minute On the Minute, and it means that you have a minute to do the prescribed work, and the quicker you complete it, the more rest you get. But at the start of the next minute, you have to go again! (It helps if you have a timer to beep once a minute!)

GROUND TO OVERHEAD

This movement can be done with any piece of equipment you want, as long as each rep starts with it touching the floor and ends with it over your head. My advice though, use a 20kg plate.

YOU GO, I GO

The workout flows like this, you do 10 curls while I rest, then I do 10 curls while you rest. Then we move onto the next exercise and repeat until the workout is complete.

CONGA STYLE

The workout begins with a queue at the start, the first person does the first exercise, as soon as that person moves onto exercise number two, the second person in the queue can begin the first workout. This continues for however many people are doing the workout!

Have A Question

  • If you have any further questions, don't hesitate to get in touch
Loadding...