Topic and Training for Week 2 of the Cycle!

Corporate Wellness: Don’t Sit the Gains Away! – By Coach Dan

Source: Medical Daily

I’m sure the majority of you reading this article are avid fitness goers, or at least manage to make it into the gym a few times a week, but how many of you are doing all you can to maintain your gains throughout your working day? Our modern society has us spending a large chunk of our day sat down in a chair, whether it be in a corporate work setting or something that keeps us up on our feet a bit more. At the end of the day we still find ourselves reaching and yearning for a seat. Even when we get home after a long and exhausting day, the first thing that comes to mind (for me at least) is to crash down on the sofa and sit for a bit, but just how much of our good work are we putting to waste by spending so much time in a seat?

Believe it or not, sedentary activity has been ranked the fourth biggest preventable killer – ranked under heart disease, stroke and HIV/AIDS by the World Health Organisation. Researchers from the Mayo Clinic have concluded that sitting for 10 hours in a day can cancel out the positive effects of a 60 minute workout! Surprisingly it seems that the typical seated office worker tends to develop more musculoskeletal injuries than any other industry, including metal and construction workers.

Seated work settings are not going anyway anytime soon, so here’s a few things we can do to minimise the impact of sedentary life:

1. Reduce Optional Sitting in Your life
In Transit – Hold yourself back from sitting, even if there are free seats on the tube!
At Work – Try standing with your laptop with some stacked boxes to make your own standing workstation.
At Home – Instead of sitting in a chair, sit on the floor in varying positions while watching TV or eating dinner.

2. Take a Break! – For every 30 mins walk for 2
Introduce regular walk breaks and posture breaks into your daily routine. Try setting a timer on your computer or phone to remind you until it becomes a habit. For a walk break, simply get up and walk a loop around your office, or climb a set or two of stairs. Drinking lots of water is a great way to make sure you have to keep moving all day through your bathroom breaks

3. Prioritise Posture & Mechanics when possible
We tend to adopt positions that don’t utilize the critical muscles and connective tissues that stabilize and support our trunk and spine. This puts pressure on isolated segments of the spine resulting in diaphragm dysfunction, neck pain and headaches/migraines, lower back pain, and jaw pain. Set a post-it on your desk as a constant reminder to check in to reset your posture when you can!

4. Daily Maintenance on your body (shoulders, hips, wrists)
Make sure you prioritise mobility work to help open your shoulders, spine, hips and wrists. Sometimes it’s as simple as stretching off the edge of your desk or chair at work. Here’s a few mobility videos to check out some key moves to perform.

Useful Links and Readings:

Deskbound: Standing Up to a Sitting World, Book by Juliet Starrett and Kelly Starrett

Fix your Computer Desk Shoulders

Additional Shoulder Mobility Work

Wrist Mobility Drills

Tips for Sitting on the Floor

Training Week 2, 28th May – 3rd June


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 9kg weight vest, wear it.


A) Deadlift
3@ 60%
Max rep @60%
Superset with: 3 x 12 BB Or Banded Hip Thrusts

B) 25 AMRAP @ 80%
3 Wall Walks
20m Single Arm OH KB Carry (each arm, you choose load)
400m run


A) Gymnastcis Complex

4 AMRAP sets of:
1 Strict Chest to bar
2 Strict toes to bar
3 Strict pull ups
*All movements count towards “1 Round”*

B) 2 – 3 Rounds of:
12 Calorie Row
3-8 Strict Pull Ups
9 Calorie Row
6-12 Ring Push Ups
400m Run
6-12 Ring Rows
200m Run
10-15 Weighted Hollow Rocks


A) Overhead Squat
3@ 60%
Max rep @60%
Superset with: Max Rep Strict Pull Up each set

B) Chipper For Time:
5 Muscle Ups (MU)
10 Deadlift 120/90kg
5 MU
15 Deadlift 110/80kg
5 MU
20 Deadlift 100/70kg
5 MU
25 Deadlift 90/60kg
5 MU


A)Shoulder Press
3@ 60%

AMRAP Bench Press @ 60/40kg

B) 5 rounds:
20 Toes to bar
30 Push Ups
40 Walking lunge steps
*60 Sec. rest*


4×10 Minute Windows

With a partner complete as fast as possible and rest in the remaining time

Window 1:
1km Row
50 Goblet Squats 32/24kg

Window 2:
1km Row
50 Burpees over the box

Window 3:
1Km Row
50 HSPU (Scale Option: Z-press)

Window 4:
1km Row
50 Ring Dips (Scale Option: Push Ups)

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