E-BOX Strength & Conditioning Gym

E-BOX Strength & Conditioning Gym 1st Dedicated strength and conditioning gym in Enniscorthy. Focusing on movement, mobility, stability and posture. Open 6 days a week.

Home Workout. 01/04/20.-5 Rounds of.-Deadlift X10Pull Up X8HSPU X6Plank X60sec-Adjust exercises as necessary depending o...
01/04/2020

Home Workout. 01/04/20.
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5 Rounds of.
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Deadlift X10
Pull Up X8
HSPU X6
Plank X60sec
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Adjust exercises as necessary depending on equipment.
Examples of alternative exercises listed below.
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Deadlift / Romanian Deadlift / Hip Bridge.
Pull Up / Inverted Row / Bent Over Row.
HSPU / Overhead Press / Inverted Push Up.
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If using light weights / body weight, you can increase difficulty by using a slower tempo.

Home Workout. 30/03/20.-Perform for time.-Team of 2. You go, I go.-In a team of 2, perform the following.-Run 200m-12-10...
30/03/2020

Home Workout. 30/03/20.
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Perform for time.
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Team of 2. You go, I go.
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In a team of 2, perform the following.
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Run 200m
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12-10-8-6-4-6-8-10-12
Burpee
Box Jump Over
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100 Skips / 50 DU
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1 Team member runs 200 metres. Then performs 12 Burpees, 12 Box Jumps, 100 skips / 50 DU.
Then tag in partner to perform the same while you recover.
Once you've both completed the round. Add / minus two reps to each exercise and perform rounds until you've completed the full workout.
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Focus on fast sprints and quick recovery.
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Points given on time.
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Tag your workout buddy and give this heart pumping WOD a go.

Home Workout. 27/03/20.-Emphasis. Cardiovascular Endurance.-To start. Run 2k-Then. 10min Max Rounds Of.-Box Jump Over x1...
27/03/2020

Home Workout. 27/03/20.
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Emphasis. Cardiovascular Endurance.
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To start. Run 2k
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Then. 10min Max Rounds Of.
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Box Jump Over x10
OH Walking Lunge x10
Air Squat x10
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Adding 5 reps to each exercise at the beginning of each new round.
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To Finish. Run 2k.
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Points given to total number of reps completed.

Home Workout. 24/03/20.-Emphasis. Hip Hinge / Push / Pull. Tempo.-We will be introducing tempo into todays workout.By in...
24/03/2020

Home Workout. 24/03/20.
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Emphasis. Hip Hinge / Push / Pull. Tempo.
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We will be introducing tempo into todays workout.
By increasing the tempo in each repetition it allows us to put much more strain and emphasis on to the muscle groups used in each exercise. Giving it added value for those who may have limited weights to use at home.
We also have some variations of exercises for you to chose from in the first set depending on your experience level and equipment stock.
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1st Set
4 Rounds of.
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RDL (5211) x12
Pull Up / Inverted Row (4111) x10
HSPU / OH Press (2011) x8
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2nd Set
3 Rounds of.
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SLDL (3211) x10 / side
Hip Bridge (2013) x20
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Tempo explanation.
(5211)
5 - Lowering / eccentric duration of the movement.
2 - Pause duration at bottom.
1 - Lifting or concentric duation of the movement.
1 - Pause duration at top.

Home Workout. 23/03/20.-Emphasis. HIIT (High Intensity Interval Training)-45seconds on / 15seconds recovery.4 Rounds of....
23/03/2020

Home Workout. 23/03/20.
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Emphasis. HIIT (High Intensity Interval Training)
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45seconds on / 15seconds recovery.
4 Rounds of.
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Burpee
Air Squat
Push Up
Plyo Lunge
Mountain Climber
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Max pace during this sequence, pushing hard through your 45 second work period.
Perform from top to bottom and through the full four rounds before breaking.
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Take 90 second recovery before performing.
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150 Sit ups for time.
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Hands must touch floor behind head in full extension to floor in front of feet to count as rep.
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Tag a buddy who's looking to get a sweat on this Monday.

Home Workout. 19/03/20.-Perform for time.-10min E2MOM = 10 minute rounds, Every 2 minutes on the minute perform the sequ...
20/03/2020

Home Workout. 19/03/20.
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Perform for time.
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10min E2MOM = 10 minute rounds, Every 2 minutes on the minute perform the sequence of exercises.
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Grab a buddy and give this burner a try.

Home Workout. 19/03/20.-Perform for time.-10min E2MOM = 10 minute rounds, Every 2 minutes on the minute perform the sequ...
20/03/2020

Home Workout. 19/03/20.
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Perform for time.
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10min E2MOM = 10 minute rounds, Every 2 minutes on the minute perform the sequence of exercises.
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Grab a buddy and give this burner a try.

17/03/2020

Home Workout. 17/03/20.

Emphasis. Cardio & Abs

To Start. Run/Jog/Walk 20 minutes. Then Perform.

1st Set. 4 Rounds of.
Sit Ups x25
Oblique Heel Taps x30
Russian Twist x20

2nd Set. 3 Rounds of.
Toe Touches x20
Hollow Arch Extension x30 seconds
Hollow Arch Extensions x20-30

Continue to tag a friend that who loves to keep fit.
Also we'd love to hear what kind of workouts you'd like to see more of! Let us know in the comments below!
Tomorrow brings a slower pace with a recovery day consisting of some mobility drills. Stay tuned to see more.
Lets beat this flu together!

16/03/2020

Home Workout. 16/03/20.
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Emphasis. Legs & Core.
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1st Set. 3 Rounds of.
Air Squats x20
Push Ups x10
Mountain Climbers x20
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2nd Set. 3 Rounds of.
Reverse Lunge x20
Jump Squat x20
Oblique Crunch x20
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3rd Set. 3 Rounds of.
Hip Bridge x20
Side Plank L/R x40 seconds
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Tag a friend that who loves to keep fit.
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We have made the difficult but important decision to temporarily close the doors of E-Box gym until further notice due t...
16/03/2020

We have made the difficult but important decision to temporarily close the doors of E-Box gym until further notice due to the COVID- 19 virus.
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The health and safety of our members is of utmost importance!
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Keep an eye on your email and our social media platforms for updates.
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Stay safe and healthy everyone!
We are looking forward to welcoming all members back as soon possible.
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Dave

Steps have been taken to create a clean & safer environment for all our members.-We will remain open during this time an...
13/03/2020

Steps have been taken to create a clean & safer environment for all our members.
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We will remain open during this time and continue to run all training schedules as normal with health & safety measures in place.
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Updates will be given as we know more.

Address

Moyne Park, Enniscorthy
County Wexford
Y21X782

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