Workout Of The Day

Hello April!! WOD 1.4.25 (GW)

PRO/ROOKIES:

20 min AMRAP

20 Alternating DB Snatch RX 20 kg, 10 Burpees, 5 Ring Muscle Up or 10 Strict Ring Dips.

Heavy Day:

Lower Body

3×10 leg extension

2×8-2×6-2×4 or 4/10 back squat

3×10 goodmornings

4x10r/10l bulgarian split squat

3ss 12 leg curl + 12 abductor

Core: 12r/12l woodchops + 12/15 ghd sits ups

Uper body Pull

2×8-2×6-2×4 deadlift

4×10 chin ups

4×12 lat pull down

3×12 bent over row dumbell + 12 barbell bicep curls

3x10r/10l one arm side raises cable/db

Core: (plate hold if possible) 30 hollow later kicks +12 ghd back extension

Uper body Push

2×8-2×6-2×4 bench press

4×8 heavy Incline chest press

4×10 dips 4ss 10 Incline fly + 10 close push ips

3×15 cable tricep extension

Core:3x 15 sit ups + 12 strict leg raises dip bar

The Full Body series

Upper Body Focused

A1. 4 x 8-10 Front squat

A2. 4 x 8-10 Sumo Deadlift High Pull

A3. 4 x 8 Strict pull ups (weighted if possible)

A4. 4 x 8-10 Bench press

A5. 3 ss 12 Dumbbell bent over row + 10 chest dips

A6. 3 ss 10 bicep curl to press + 12 cable tricep extension

A7. 3 ss 20 Plate Sit ups with rotation+ 40 sec KB Farmers March

Lower Body Focused

B1. 4 x 10 Romanian Deadlift

B2. 4 x 16 Back Rack step back Lunges

B3. 3 ss 12 Wide Stance Leg Press + 40 sec banded lateral Squat Walk

B4. 4 x 10 Wide grip Bent Over Row

B5. 4x 8-10 Pike Push ups

B6 3 ss 12 TRX Reverse grip Row + 12 Incline DB Chest Flies

B7. 3 ss 15 Floor crunches + 8 Strict knees to chest + 20 Bird Dog(10R/L)

Functional Body Building:

Lower body FBB

A1.3 sets of: 1’ Run 8-8 Cossack Squat 20 Hip Thrust

A2.4 sets of : 8 Back Squat

A3. 4 Sets of: 10-10 Back Rack Box Step ups

A4.3 sets of: 15 Hamstring Curls 10-10 March walks 12 Hanging Leg raises

A5.3 sets of : 20 Goblet Squat 60’’ Wall Sit Hold

Upper body FBB

A1. 3 sets of: 1’ Row 40’’ Shoulder taps 10 ‘Trap 3 Raise ‘

A2. 4 sets of : 12 Incline Db Bench Press

A3.3 sets of: 10 Wide Grip Bench Press

A4.3 sets of : 12 Dips 15 Lateral raises

A5: 3 sets of: 20 Ghd Sit ups 20 Inverted Skullcruchers

Mixed FBB

A1.3 sets of: 1’ Bike 10 Seated Good mornings 10-10 One arm latpulldown

A2.4 sets of : 8 Deficit Sumo Deadlift

A3.4 Sets of: 12 Barbell Bent Over Row

A4.4 sets of: 10 Reverse Barbell Curls 12 Rear Delt raises

A5. 3 Sets of: 40m Framers Carry 20 Russian swings

WOD 31.3.25 (MGW)PREVIOUS WODWOD 2.4.25 (M).NEXT WOD

Workout Of The Day

Hello April!! WOD 1.4.25 (GW)

MIND BODY APP

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