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Overhead tricep extensions

  • Stand with your feet shoulder-width apart, holding a dumbbell with both hands overhead
  • Lower the dumbbell back behind your head, bending your elbows while keeping your upper arms stationary by your head
  • Once you feel a good stretch on your triceps, press your arms upward, returning to the starting position and squeezing your tricep
  • Repeat

“The intent of this workout is to act as a finishing superset to work primarily your chest, triceps, and biceps. The workout should be intense and challenging, but it will require pacing as you must complete all reps in each round,” says Vincent. “You can also scale this workout to your fitness level, so pick weights you’re comfortable with and reduce the reps if necessary.”

The fitness race finisher

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Courtesy of Technogym

Hunter McIntyre, HYROX World Champion and Represent 247 athlete, is a star in the world of fitness racing as a three-time HYROX World Champion and a four-time record breaker. He says this finisher “will hit you hard but will have you leaving the gym feeling like an all-American hero with biceps that could crush a tree trunk and the wind wafting through your perfect mullet.”

1. Run 800 metres
Start with an 800-metre run at a moderate pace to get your heart rate up and warm up your muscles.

2. Sandbag Lunges
Grab a heavy sandbag and perform 20 walking lunges, alternating legs. Focus on maintaining proper form and a steady pace. Rest for 30 seconds, then repeat for 3 rounds.

3. Ski Erg Intervals
Ski for 30 seconds at maximum effort, then rest for 15 seconds. Repeat for 3 rounds.

4. Farmers Carry
Hold a heavy pair of dumbbells or kettlebells (or jerry cans!) at your sides and walk for 50 meters. Keep your shoulders back and focus on engaging your grip strength. Rest for 30 seconds, then repeat for 3 rounds.

5. Burpee Broad Jumps
Chest to the floor (as if you were completing a burpee) and then jump forward. Step or leap back up, depending on how gassed out you’re feeling. Perform max reps for 30 seconds then rest for 15 seconds, repeat for 3 rounds.

6. Run 800 metres
Finish with another 800-metre run to complete the buy-out and challenge your endurance.

“This finisher adds a running element to the beginning and end of the workout to further enhance cardiovascular conditioning and overall endurance,” says McIntyre. “Adjust the running distances based on your fitness level, and push yourself to maintain intensity throughout the workout, the idea of this is to get used to working out on compromised legs, mirroring a HYROX.”

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