True North, Strong and Free: Fit for Life at Empower

Happy Canada Day!  Feeling grateful to live in this country where we’re free to move, fuel, and be who we are.

Hope you’ve been enjoying the sun, good meals and some movement today or a combination of the three.

If you are looking for a few simple ways to feel strong this week, try these:

✔️Prepare a vegetable bucket: Wash, chop, and stash a container of ready-to-eat veggies in your fridge at eye level to pull out at will to add to meals and/or as a snack.

✔️Make a lemon water jug.  Keep a big one chilled in the fridge and pour a mug when thirst strikes.

✔️Get a Protein boost.  Bake some chicken strips and dip in hummus for a quick, filling, tasty snack.

🍁Strong and Free.  Lift Over Forty Week 5.  

If you are looking for a great place to train on a summer's day do check out Empower. The gym has huge windows and is a bright and airy space. It can't be beat. We offer a range of training options and a straightforward nutrition program to help you stay strong, fueled, and feeling your best! We are also right by the beach and you can go for a swim after! Come chat! ☀️💪

Workout at Empower July 2, 2025

Today's workout is long, and pacing is key. If you cannot finish each round in 6:00 or less, then do the AMRAP version.

Warm-up | 4:00

10 shoulder passthroughs

10 around the worlds

10 ring rows

5 inchworm + push-ups

5 scap pull-ups

5 beat swings

TECH | 2:00

Chest to bar pull-ups

Wall ball shots

Push-ups

Specific Warm-up | 5:00

On a 5:00 running clock, perform

1 beat swing + pull-up

2 x 1 beat swing + 1 chest-to-bar pull-up

5 wall ball shots

5 push-ups

Break | 2:00

WOD | TC: 42:00 | H:13

RX:

5 rounds for time:

20 chest-to-bars

30 wall ball shots

40 push-ups

3:00 rest between each round

14#/20# ball - 9ft/10ft target

Intermediate option:

5 rounds for time:

20 kipping pull-ups

30 wall ball shots

40 hand-release push-ups

3:00 rest between each round

10#/14# ball - 9ft/10ft target

Beginner option:

5 rounds for time:

10 ring rows

15 wall ball shots

20 push-ups from knees, box push-ups

3:00 rest between each round

4#-6#/10#-12# ball - 9ft/10ft target

AMRAP Version

5 rounds:

2 minutes of chest-to-bar pull-ups

2 minutes of wall balls

2 minutes of push-ups

3:00 rest between each round

Score: for total reps

Cooldown | 4:00

Lat stretch

Quad stretch

Pigeon stretch

Child's pose

Enjoy!

Motor