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Riley G. Phelps

@rileygphelps

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🚂Train With Me 🚂
@kor4elitefitness
Charleston
Mount Pleasant
Greenville

POSTS STORIES REELS TAGGED

Today’s workout is all about endurance, lower-body strength, and keeping a steady pace from start to finish. 🏃‍♀️🔥

Push through each run, stay strong through the loaded carries and lunges, and keep moving efficiently as you work your way back to the rower!

24 MIN CAP

* 500m Row
* .42 Mile Run
* 4 Lengths KB Farmer’s Carry
* .42 Mile Run
* 4 Lengths BW Burpee Broad Jumps
* .42 Mile Run
* 4 Lengths KB Walking Lunges
* .42 Mile Run
* 500m Row

BONUS: 30 Sec Sprint / 30 Sec Walking Recovery until time is called

RX: Men 35 lb • Women 25 lb
Score: Time to Completion by @rileygphelps

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1

19 hours ago

Today’s workout is all about full-body strength, power, and staying consistent as the reps drop. 🏋️‍♀️🔥

Push through the burpee buy-in, then stay controlled through the bench press and dumbbell work as you race against the clock.

15 MIN CAP

BUY IN: 30 BW Burpees

4 ROUNDS:

* BB Bench Press: 20–15–10–5
* DB Alt. Arm Snatches: 40–30–20–20
* 15 DB Goblet Squats

RX: Men 95 lb / 50 lb • Women 65 lb / 35 lb
Score: Time to Completion by @rileygphelps

31

0

4 days ago

SQUATOBER is in full effect!

Make sure y’all are ready for the LIFT OFF on Oct. 31st 😏

#CharlestonFitness #CharlestonFit #CharlestonGyms #LowcountryFitness #CharlestonSC taken in KOR4 Elite Fitness by @rileygphelps

61

3

4 days ago

Today’s strength block is all about lower-body strength, stability, and building weight each round. 🏋️‍♀️⚡️

Stay controlled through the pause squats, focus on balance and foot placement during the step-ups, and challenge your upper body with the push-ups.

15 MIN AEMOM

Min 1: 10 BB Pause Back Squats
Min 2: 5 RAM Runner’s Step-Ups (Each Leg)
Min 3: Max Rep Box Push-Ups or Rest

Repeat x 5 Rounds

Score: BB Pause Back Squat Weight by @rileygphelps

25

0

5 days ago

Today’s strength block is all about lower-body strength, stability, and control. 🏋️‍♀️🔥

Stay controlled through the 1¼ front squats as the reps drop, then power through the kettlebell work to challenge your glutes, quads, hamstrings, and shoulders.

15 MIN MONSTER SET

• 12 BB 1¼ Front Squats (-2)

EACH ROUND 👇
(A) 10 KB Staggered Stance Deadlifts (5 ES)
(B) 10 KB Staggered Stance Split Squats (5 ES)
(C) 10 KB Hang Clean & Press (5 ES)

Score: BB Front Squat Weight for 5 Rounds by @rileygphelps

36

0

6 days ago

Today’s workout is all about upper-body strength, power, and endurance. 🏋️‍♀️🔥

Start strong through the wall ball buy-in, then stay explosive through the barbell and kettlebell work as your shoulders, chest, and core are put to the test.

15 MIN CAP

BUY IN: 50 Wall Ball Shots

4 ROUNDS:

* 7 BB Push Press
* 14 KB American Swings
* 21 BW Hand Release T-Push-Ups

RX: Men 95 lb / 50 lb • Women 65 lb / 35 lb
Score: Time to Completion by @rileygphelps

24

0

7 days ago

Today’s strength block is all about lower-body strength, control, and endurance. 🏋️‍♀️🔥

Build your squat weight each round while staying steady through the single-leg work.

15 MIN AEMOM

Min 1: 8 BB Bench Squats
Min 2: 15 Plate Loaded Alt. Pistol Squats
Min 3: 20 BW Alt. Jump Lunges

Repeat x 5 Rounds

Score: BB Bench Squat Weight by @rileygphelps

27

1

11 days ago

TEMP SPACE, PHASE 1 ☑️
•
PHASE 2…🤫 taken in Greenville, South Carolina by @rileygphelps

502

46

11 days ago

Today’s workout is all about full-body endurance and holding a strong pace across all five rounds. 🚣‍♀️⚡️

Stay consistent on the rower, move efficiently through the strength work, and keep pushing as fatigue builds.

5 ROUNDS FOR TIME

• 25 Cal Row
• 20 Wall Ball Shots
• 15 BB Deadlifts
• 10 Hanging Knee Raises
• 5 Burpee Box Jumps

RX: Men 165 lb / 20 lb / 24” • Women 115 lb / 14 lb / 20”
Score: Time to Completion by @rileygphelps

50

2

15 days ago

What’s your morning routine look like? Here’s ours 😉

#CharlestonFitness, #CharlestonSC, #LowcountryFit, #FitnessMotivation #FitFam taken in KOR4 Elite Fitness by @rileygphelps

88

12

16 days ago

Today’s workout is all about full-body endurance and staying efficient as the reps drop. 🏃‍♀️⚡️

Keep a steady pace through the runs and DB work, then save enough for a strong cash-out.

15 MIN AMRAP

BUY IN:
• 10 DB Devil’s Press

3 ROUNDS:
• .31 Mile Run
• 8 DB Bent Over Rows
• 8 DB Hang Power Cleans
• 8 DB Alt. Reverse Lunge + OH Press (-2)

CASH OUT: Max Rep DB Devil’s Press

RX: Men 50 lb • Women 35 lb
Score: Cash-Out Devil’s Press Reps by @rileygphelps

30

0

17 days ago

Today’s strength block is all about upper-body strength and control. 💪⚡️

Stay strong through the barbell presses, then build on the accessory work each round to challenge your shoulders, triceps, and core.

15 MIN ADD ON

• 3 BB Overhead Press
• 6 BB Push Press

ADD ON 👇
(A) 20 DB Top Down Alt. OH Press
(B) 10 DB Seated Tricep Extensions
(C) 20 DB Top Down Alt. Arnold Press
(D) 10 DB Hip Bridge Pull-Overs by @rileygphelps

38

2

19 days ago