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Workout Of The Day

WOD 23.9.23 (MG)

  • PRO/ROOKIES:

Hero WOD Bert 

PRO/ROOKIES/BEGINNERS

For time:

50/40/20 Burpees, 

400 m Run, 

100/80/30 Push Ups, 

400 m Run, 

150/120/40 Walking Lunges,

400 m Run, 

200/160/50 Air Squat, 

400 m Run,

150/120/40 Walking Lunges,

400 m Run, 

100/80/30 Push Ups, 

400 m Run,

50/40/20 Burpees

Endurance WOD 

A. 3×4 min Run for meters

B. 3×4 min Row Erg for Cal 

C. 3×4 min Echo Bike Cal & SU (2 min bike, 2 min SU)

* 1 min REST Between Sets, 2 min rest between stations.

 

 

 

 

 

  • Heavy Day:

REBUILD YOUR STRENGTH

Day 2

4×8 deadlift

4×8 Chin ups

4×10 dumbell invented row

3×10/15 Australian pull ups

3x 15/20 sit ups + 10/15 ghd back extension

 

  • Functional Body Building:
Upper body FBB
A1. 3 sets of: 1’ Row 10 chest flys 10 Bradford press
A2. 4 sets of 10-12 Bench Barbell Press + 8-8 Farmers Press
A3.3 sets of: 10 Strict Bar Dips + 10-20 Db full raise
A4.Every 2’ x3 sets : 12 inverted Skull Crushers + 30’’ Assault Bike (High effort )
Then : Every 2’ x 3 sets : 30’’ Max inverted Rows + 30’’ Assault Bike (High effort)