15 Top Training Tips and Arm and Abs Workouts from Brooke Ence

Train like a CrossFit Games Athlete...

Resilient, relentless and real, Brooke Ence is a Utah native and elite CrossFit athlete who slays PRs with a smile. Brooke, raised by two hard-working and driven parents, grew up doing gymnastics, softball and swimming alongside her three older siblings. 

A former professional dancer, Brooke Ence made waves after qualifying for the 2015 Reebok CrossFit Games after just her second regional competition. During her rookie appearance at the Games that year, she wowed the crowd with two first-place finishes (Snatch Speed Ladder and Clean and Jerk), ultimately finishing 14th overall.

BROOKE ON BODY IMAGE

“It’s funny how things change. All through grade school and into college, I was embarrassed and almost ashamed of how muscular my arms were. This most definitely came from how I was perceived and teased by my peers. But NOW ….. 😎 the more definition the better.

Crossfit truly helped change my perception of beauty and the perception I had of myself. And that is one of my greatest takeaways from my experience in the CF community.”

 

 
 
 
 
 
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WORKOUTS FROM BROOKE ENCE

Add these into your training.

WORKOUT – Core and Arms

At Home Dumbbell (Core and Arms)
A
3 Rounds:
20 Russian Twists
20 Sit Up to Press
10 Plank Walks 
B
3-5 Rounds – 20 reps:
1a. DB Zottman Curls
1b. DB OH Triceps Press
Rest 1-2 Minutes Between Rounds
C
100 Reps Hammer Curls
D
100 Tricep Kickbacks

 

 
 
 
 
 
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WORKOUT – Core

Sample “Core” superset :
3 rounds of:
10 reverse V Up – sliders highly recommended
10 each side Windmill
10 each side Plank Spider-Man Crunch

 

 
 
 
 
 
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WORKOUT – Upper Body and Arms

Upper Lift A –

All movements go 2-3 reps from failure.

3-5 rounds: • 15+ SA half kneeling DB OH press • 15+ SA DB row • 15+ Band pull- apart ( Rest 1 min between rounds )

 

 
 
 
 
 
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