Benchmark Barbara 20.4.24 (G)

Benchmark Barbara

RX/Intermediate/Beginners

5 Rounds For Time (30 min Cap)

20/10 Pull Ups/ 10 Ring Rows

30/20 Push Ups/ 15 Push Ups knees

40/30 Sit Ups/ 20 Anchored Sit Ups

50/40 Air Squats/ 25 Air Squats

3 minutes Rest

Endurance WOD

Station Training

3 Rounds Each Station

2 min Work 2 min OFF

a. Speed Fit

b. Row Erg

c. Echo Bike

*3 min REST Between Stations

Day 1

1×10 1×8 1×6 1×15 back squat

4×10 hip thrust

4×8+8 Leg press drop set

4ss 20 front rack dumbell alternate lunges 2 + 9/12 heavy slam balls

3x20R+20L standing kick back mini band+ 30″R/30″L side plank feet elevated

Full body upper focused

Front squat 3 x 8-10

3 sets of 20 bar back lunges ss 20 swiss ball hamstring curls Incline bench press

3x 8-10 Chin ups

3 x max 3 sets of 12 Machine cable seated row ss max push ups

3 sets of 15 dumbbell skull crusher ss 15 dumbbell side raises 3 sets of 20 swiss ball crunches

30-40 sec swiss ball plank

Upper body FBB

A1. 3 sets of: 1’ skierg 15 Band aparts 15 push ups

A2. 4 sets of : 12-10-8-15 Barbell Strict Press

A3.4sets of: 10 Db Incline Bench Press + 15 Strict Pull ups

MIND BODY APP