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DownTown Fitness Club, Downtown Fitness Club, Ekala (2026)

25/03/2026

More space. More energy. More gains.
This is for YOU.

📍Jaela, Nivasiepura
📩DM For Enquiries
✅Personalized Programs
🥗Nutrition

05/07/2025

ARM & GRIP EMOM 💪🔥
Every minute on the minute x 10 minutes:
🕐 Min 1: 10/12 Barbell Bicep Curls (15/20kg)
🕐 Min 2: 40 sec Farmers Hold (go heavy!)

This EMOM is all about isolation and control.
✅ Bicep curls target:
• Biceps brachii (main show muscle 💥)
• Brachialis & brachioradialis (for that thicker arm look)
• Forearms (stabilization during the curl)

✅ Farmers hold works on:
• Grip strength (forearms on 🔥)
• Shoulders (stabilizers)
• Traps (static contraction)
• Core (anti-rotation and posture under load)

This one’s simple, spicy, and sneaky effective. Don’t be surprised if your forearms are toast after just a few rounds.

29/06/2025

4 Rounds for Time:
🚣‍♂️ 12/15 Cal Row (♀/♂)
⬆️ 10 Box Jump Overs (24/20”)
🏐 10 Wall Balls (20/15 lb to 10/9 ft)
💥 Rest 1 minute between rounds

🎯 Stimulus:
Push hard, rest smart. The 1-minute break is your time to reload — aim for consistent round times and stay smooth under fatigue. Total grind time per round: 2–3 minutes.

🔁 Scaling Options:
✨ Row: 8/10 cal or sub 200m run
✨ Box: Lower height or step-overs
✨ Wall Balls: Lighter ball, lower target, or DB thrusters

💡 “Move with purpose. Recover with intention. Repeat.”
Tag your crew, set your pace, and let’s work.

19/06/2025

🔻Workout:
50-40-30-20-10 Sit-ups 🌀
• 10 burpees after every round 💀
⏱️ 12-minute cap — no time to overthink it, just move.

Scaled Options:
✅ Anchored sit-ups or abmat sit-ups
✅ Reduce reps to 40-30-20-10-10 if you’re building volume
✅ Step-back burpees or 7 reps if you’re pacing yourself

Core on 🔥, lungs on 🔊, and burpees just waiting to ruin your plans. Let’s get it done — smiles after, maybe. 😅

29/04/2025

Workout Description:
5 Rounds for Time (⏱ 12 min cap)
⚡ 10 Deadlifts (Rx: 180/135 lb)
✋ 15 Push-ups
➰ 60 Double-Unders
⏸ 1 minute rest between rounds!

Scaled Version:
5 Rounds for Time (⏱ 12 min cap)
⚡ 10 Deadlifts (Scaled: 135/95 lb or moderate weight)
✋ 15 Knee Push-ups or Elevated Push-ups
➰ 90 Single-Unders (or 60 attempts if learning DUs)
⏸ 1 minute rest between rounds!

Focus:
• Deadlifts: Smooth and controlled. Keep your back tight!
• Push-ups: Break early if needed to stay consistent.
• Jump Rope: Stay relaxed! If Double-Unders are tricky, switch to Single-Unders and move fast.

Tip: Each round should feel like a sprint — push hard, then recover during the 1-minute rest! Can you stay consistent across all 5 rounds? Let’s go!

19/04/2025

WOD: 12-Min AMRAP
10 Thrusters (95/65)
200m Run

Let’s see how many rounds you can rack up in 12 minutes!
This one’s a gritty engine test — simple, spicy, and sneaky tough.

Thrusters = the ultimate full-body burner
Start with a front squat (quads & glutes on 🔥), then explode up and press that bar overhead (shoulders + core = engaged!). One smooth, powerful movement that hits everything.

Then, take it outside (or to the treadmill):
200m Run = just enough time to think about your life choices before diving back into those thrusters. Legs feel like jelly? Good. That’s the point.

Goal: Move smooth, stay consistent, and breathe through the chaos. Can you keep the same pace from minute 1 to 12?

Tag your gym crew and let’s see who’s the AMRAP king or queen!

11/04/2025

15-Min AMRAP
Let’s get spicy with this upper body & barbell burner!
How long can you keep your push-ups alive?

⏱ 15 Push-Ups
🏋️‍♂️ 10 Front Rack Lunges (95/65)
⏱ 15 Push-Ups
🔥 20 Power Cleans (95/65)
⏱ 15 Push-Ups
⚡️ 30 Overhead Squats (95/65)
Repeat until the clock hits 15:00!

Goal: 2-3 rounds
Stimulus: Chest + legs + lungs = cooked
Scaling Options:
• Push-Ups: Knee or box push-ups
• Lunges: DBs, empty bar, or bodyweight
• Cleans/OHS: Lighter bar or sub DBs/PVC

Tag a buddy and challenge each other to survive the push-up party!
Let’s see who gets deep into round 2!

31/03/2025

🔥 Workout: 4 Sets for Time

💥 1-Minute Rest Between Sets

🔹 6 Devil’s Presses (20/10kg) 💀🏋️ – A full-body grinder combining a burpee and a dumbbell sn**ch. Hits the shoulders, chest, core, and posterior chain while demanding endurance.

🔹 12 Toes-to-Bar 🦵➡️🦶 – A dynamic core movement that also engages the lats, grip, and hip flexors for powerful kipping.

🔹 18 Calorie Row 🚣‍♂️ – A mix of legs, back, and arms, testing endurance while reinforcing power output.

⏳ Stimulus & Strategy:
🔥 High-intensity intervals with controlled pacing—each set should be consistent in time.
⚡ Efficient Devil’s Press reps by keeping a steady rhythm.
💨 Toes-to-bar strategy: Unbroken if possible or in quick sets (e.g., 6-6 or 8-4).
🚀 Row with intent—strong strokes, but don’t burn out before the next round.

💪 Goal: Maintain steady pacing across all 4 sets while pushing intensity on the row.

This is a lung burner and full-body test—how fast can you move while staying efficient? 🔥

30/03/2025

🔥 AMRAP Workout: 90s Work / 30s Rest x 6 Rounds

Movements:

🔹 8 Deadlifts (135/95 lbs) 🏋️‍♂️ – Targets the hamstrings, glutes, and lower back.
🔹 8 Push-ups 💪 – Strengthens the chest, shoulders, triceps, and core.

Workout Strategy & Stimulus:

⚡ Stimulus: A moderate-intensity sprint-style AMRAP, pushing for max rounds while maintaining good form.
⏳ Pacing: Aim for unbroken sets and quick transitions—every second counts!
🎯 Goal: Keep a consistent round count across all 6 AMRAPs.

Scaling Options:

🔹 Deadlifts: Reduce weight (e.g., 95/65 lbs) or use kettlebells/dumbbells.
🔹 Push-ups: Modify to knee or elevated push-ups if needed.

🔥 This workout is a great mix of strength, endurance, and muscular fatigue—push hard and stay consistent! 💥

30/03/2025

🔥 AMRAP Workout: 90s Work / 30s Rest x 6 Rounds

Movements:

🔹 8 Deadlifts (135/95 lbs) 🏋️‍♂️ – Targets the hamstrings, glutes, and lower back.
🔹 8 Push-ups 💪 – Strengthens the chest, shoulders, triceps, and core.

Workout Strategy & Stimulus:

⚡ Stimulus: A moderate-intensity sprint-style AMRAP, pushing for max rounds while maintaining good form.
⏳ Pacing: Aim for unbroken sets and quick transitions—every second counts!
🎯 Goal: Keep a consistent round count across all 6 AMRAPs.

Scaling Options:

🔹 Deadlifts: Reduce weight (e.g., 95/65 lbs) or use kettlebells/dumbbells.
🔹 Push-ups: Modify to knee or elevated push-ups if needed.

🔥 This workout is a great mix of strength, endurance, and muscular fatigue—push hard and stay consistent! 💥

30/03/2025

This workout is a 6-round AMRAP (As Many Rounds As Possible) with 90 seconds of work and 30 seconds of rest per round.

Workout Breakdown:
• 8 Deadlifts (135/95 lbs) – A hip-dominant movement that targets the posterior chain, including the hamstrings, glutes, and lower back.
• 8 Push-ups – A bodyweight movement that engages the chest, shoulders, triceps, and core.

Workout Strategy & Stimulus:
• Stimulus: This workout is designed to be a moderate-intensity sprint-style AMRAP, pushing athletes to maximize rounds while maintaining good movement quality.
• Pacing: Since each round is short, aim for unbroken sets and fast transitions.
• Goal: Maintain a consistent round count across all six AMRAPs.

Scaling Options:
• Deadlifts: Reduce the weight if needed (e.g., 95/65 lbs) or use kettlebells/dumbbells.
• Push-ups: Modify to knee push-ups or elevated push-ups if needed.

This workout balances strength, endurance, and muscular fatigue, making it a great test of work capacity and pacing!

26/03/2025

🔥 10-Minute Challenge 🔥

Short on time but want to hit shoulders, core, and endurance? Try this spicy 10-minute cap workout that blends gymnastics, core strength, and running for a well-rounded burner.

Workout Breakdown:
🏆 5 Wall Walks – Engage your shoulders and core while working on body control and overhead strength.
🔥 25 Weighted Sit-ups – Add resistance to your midline work for a stronger core.
🏃‍♂️ 200m Run – Shake out the arms and keep the heart rate up.

💥 Then, repeat with:
🔹 25 Regular Sit-ups – Keep that core burning.
🔹 25 Hollow Rocks – Build serious core endurance.

The goal? Move fast but stay controlled! Wall walks will fatigue the shoulders, but push through with efficient pacing. Modify by scaling reps or switching to scaled wall walks (walk halfway up and hold).

Wall Walks

🔹 Scale 1: Reduce reps (e.g., 3 reps per round)
🔹 Scale 2: Partial wall walk (walk halfway up and hold for 2-3 seconds)
🔹 Scale 3: Elevated walk-outs (walk hands out from a pike position on a box)

Weighted Sit-ups

🔹 Scale 1: Use a lighter weight
🔹 Scale 2: Regular sit-ups (remove the weight)
🔹 Scale 3: Anchored sit-ups (hook feet under a stable object for assistance)

Run (200m)

🔹 Scale 1: Reduce distance (100m or 150m)
🔹 Scale 2: Row (250m) or Bike (0.5km)
🔹 Scale 3: Fast-paced walking or step-ups if running isn’t an option

Hollow Rocks

🔹 Scale 1: Tuck rocks (knees bent)
🔹 Scale 2: Dead bug holds (hold opposite arm and leg extended)
🔹 Scale 3: Reduce reps (15-20 instead of 25)

Coaching Tip: Pick a scale that allows you to keep moving with minimal rest while still challenging your core and shoulders! 🔥

Tag a friend and let me know your time! ⏱💪

DownTown Fitness Club

25/03/2026

05/07/2025

29/06/2025

19/06/2025

29/04/2025

19/04/2025

11/04/2025

31/03/2025

30/03/2025

30/03/2025

30/03/2025

26/03/2025

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