
SPIRITNU
x
THROWDOWN
Do you even lift? These fine athletes did at Beijing’s first official Crossfit Competition. Spirit was honored to provide some killer protein to these iron warriors
Of course we couldn’t let the athletes have all the fun, so we had a little pullup competition of our own…
Congratulations to 冯浩 and 杨颖, winners of the pullup competition and 1lb of Spirit’s finest protein. You deserve it!
Want the full res photos? Just like us on Facebook or follow on weibo below and we’ll shoot you a download link.
Get better results from your workouts with better nutrition. Scan below to jump to the Spirit website or weidian to start now –
Special Thanks to stealinglight.hk for the incredible photos, to book them for an event, contact:
- Chris@Stealinglight.hk +86 185-1360-2293
想要高清照片吗?微博上 (weibo.com/spiritnu) 将要发布高清的压缩包,仅好友看见!扫以下二维码加我们仅可看到!
Great job champs!
#STRONGER#
Spiritnu
If you missed out this time, scan below to keep an eye on the Spiritnu Official WeChat account and join us next time!

MUAY THAI SHRED
Last Sunday we got punched, kicked, elbowed and SHREDDED from Oskar’s professional Muay Thai instruction at Champion Boxing.
Get better results from your workouts with better nutrition. Scan below to jump to the Spirit website or weidian to start now –
Special thanks to Oskar at Champion Boxing for the unforgettable workout. To learn more about Muay Thai, visit:
Sanlitun SOHO Building 1 B1-133
http://www.championboxing.club/
Want the full res photos? Just like us on Facebook or follow on weibo below and we’ll shoot you a download link.
Shoutout to stealinglight.hk for the incredible photos, to book them for an event, contact:
-
Phone
+86 185-1360-2293
-
Email
Chris@Stealinglight.hk
#STRONGER#
Spiritnu
If you missed out this time, scan below to keep an eye on the Spiritnu Official WeChat account and join us next time!

Nutrition
Coming soon.

Supplements.
Can you make progress without supplements?Absolutely.Can you drive a car with flat tires?Absolutely.
Whey Protein:
FUEL:
Creatine:
BCAAs:
L-Glutamine:
Fish Oil:
L-Carnitine:
CLA:
How do I take these to maximize muscle growth?
Basic Stack – Black
Just the basics for anyone wanting to make some gains.
Pro Stack – Blue
Everything from the basic stack and more for those serious about packing on muscle.
Legend Stack – Red
Everything from the Pro Stack + CLA and L-Carnitine to stay as shredded as possible while you gain.
- Wake Up Shake
- FUEL 2 Scoops (65g)
- L-Glutamine 1 Scoop (5g)
- CLA 1 Scoop (5g)
- L-Carnitine 1 Scoop (3g)
- Fish Oil – 2-3g (2-3 Pills)
- Breakfast 30 minutes later (warriors can combine into one monster shake)
- Whey Protein 1 Scoop
- CLA 1 Scoop (5g)
- Fish Oil – 2-3g (2-3 Pills)
- FUEL 3-4 Scoops (65-100g)
- Creatine 1 Scoop (5g)
- BCAA 2 Scoops (10g)
- L- GLutamine 1 Scoop (5g)
- L-Carnitine 1 Scoop (3g)
- Water 1 Liter
- CLA 1 Scoop (5g)
- Fish Oil – 2-3g (2-3 Pills)
- Whey Protein 1-2 Scoops (30-60g) (this amount depends on how full I am from dinner and how torn my muscles feel)
- L-Glutamine 1 Scoop (5g)
- BCAAs 1 Scoop (5g)
We’ve got the following positions available immediately. If you’ve got talent and you’re into fitness, we want to speak to you.
Social Media Strategist: Create and distribute interesting fitness and health related content, events, etc.
Increase user participation
Multimedia Development: Plan and create interesting/Viral videos, ads and images with media group
Event Coordinator: Plan and coordinate weekly workout cooperation, demo booths, trade shows etc.
Web Developer: integrate online platforms, website development etc., maximize use and exposure of different channels
]

- Wide Grip Lat Pulldown
- Seated Cable Row
- Reverse Pulldown– into biceps
- Barbell Curl
- Preacher Curl
- Cable Crunch
- Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
- Decline Oblique Situp 3, 2x
- Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Week
|
Reps
|
1
|
12-15 Every set to failure, last set of each exercise: Pause Set
|
2
|
9-11 Every set to failure, last set of each exercise: Pause Set
|
3
|
6-8 Every set to failure, last set of each exercise: Drop Set
|
4
|
3-5 Every set to failure, last set of each exercise: Drop Set
|
Return to:

- Squat
- Deadlift
- Single Leg Press
- Leg Extension
- Standing Calf Raise
- Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
- Seated Calf Raise
- Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Week
|
Reps
|
1
|
12-15 Every set to failure, last set of each exercise: Pause Set
|
2
|
9-11 Every set to failure, last set of each exercise: Pause Set
|
3
|
6-8 Every set to failure, last set of each exercise: Drop Set
|
4
|
3-5 Every set to failure, last set of each exercise: Drop Set
|
Return to:
[:en] Chest, Shoulders, Triceps Bench Press Dumbbell Fly Military Press (Arnold Press) Lateral Raise Dips 3 Triceps Cable Press/Skull Crusher Do the following amount of reps, according to the week in each phase: Week Reps 1 12-15 Every set to failure, last set of each exercise: Pause Set 2 9-11 Every set to failure, last set […]
[:en]You want to max your progress at the gym and you’ve seen our Pause Set video, but what do you do when you’re lifting so heavy that you could barely squeeze out 1 or 2 reps on your pause set? Enter the DROP SET. A drop set allows you to get the same muscle tearing, […]

[:en]
- Bench Press
- Dumbbell Fly
- Military Press (Arnold Press)
- Lateral Raise
- Dips 3
- Triceps Cable Press/Skull Crusher
- Squat
- Deadlift
- Single Leg Press
- Leg Extension
- Standing Calf Raise
- Seated Calf Raise
- Wide Grip Lat Pulldown
- Seated Cable Row
- Reverse Pulldown– into biceps
- Barbell Curl
- Preacher Curl
- Cable Crunch 3, 2x
- Decline Oblique Situp 3, 2x
Week
|
Reps
|
1
|
12-15 pause
|
2
|
9-11 pause
|
3
|
6-8 drop
|
4
|
3-5 drop
|
Phase 1
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Reps
1
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
12-15 Pause Set
2
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
9-11 Pause Set
3
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
6-8 Drop Set
4
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
3-5 Drop Set
Phase 2
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Reps
1
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
12-15 Pause Set
2
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
9-11 Pause Set
3
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
6-8 Drop Set
4
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
3-5 Drop Set
Phase 3
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Reps
1
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
12-15 Pause Set
2
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
9-11 Pause Set
3
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
6-8 Drop Set
4
Chest + Shoulders + Tris
Rest
Legs + Abs
Rest
Back + Biceps
Active Fun
Rest
3-5 Drop Set
[:zh]
- 卧推 Bench Press
- 飞鸟 Dumbbell Fly
- 阿诺哑铃推举 Arnold Press
- 肩部侧推 Lateral Raise
- 双杠 Dips
- 仰卧头后弯举 Skull Crusher
- 深蹲 Squat
- 硬拉 Deadlift
- 单腿蹬腿 Single Leg Press
- 腿部伸展机 Leg Extension
- 站姿小腿举Standing Calf Raise
- 坐姿小腿举 Seated Calf Raise
- 宽手高拉机 Wide Grip Lat Pulldown
- 坐姿划船机 Seated Cable Row
- 反手高拉机 Reverse Pulldown
- 杠铃弯举 Barbell Curl
- 牧师凳弯举Preacher Curl
- 拉力器捲腹 Cable Crunch
- 下斜仰卧起坐 Decline Oblique Situp
星期
|
次数
|
1
|
12-15 每组到极限。每个动作的最后一组是: 暂停组
|
2
|
9-11 每组到极限。每个动作的最后一组是: 暂停组
|
3
|
6-8 每组到极限。每个动作的最后一组是: 重量递减组
|
4
|
3-5 每组到极限。每个动作的最后一组是: 重量递减组
|
阶段 1
阶段 2
阶段 3
[:]
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