Workout Of The Day

WOD 3.2.25 (MGW)

PRO/ROOKIES:

Every 2 min for 24 min

1st 400/300 m Run

2nd 2 Rounds of 8 Front Squat RX 60 kg, 8 Chest to Bar Pull Ups

3rd 2 min REST.

Heavy Day:

Lower body

A1. 4×6 Front squat

A2. 4×16/20 barbell/dumbell back step lunges 8-10/8-10

A3.4×10 hip thrust

A4.4ss 12 leg curls + 12 deficit squat

A5. 3ss15 leg extensions + 12 leg abductors

A6. 20 deadbag + 20/30 shoulder taps

Pull day

B1. 4×6 deadlift

B2. 4×12 lat pulldown

B3. 4×10 landmine row

B4. 4ss 12 kneeling face pulls + 12 rope tricep extensions

B5. 3×10-10 drop set skull crasher

B6. 3x hollo hold 20″/30″ + 15 leg raises to reverse crunch + 20 alternate arm leg back extensions

Push day

C1. 4×6 bench press

C2. 4×10 shoulder Press

C3. 4×10 dumbell press flat bench

C4.4ss 10 Incline fly + 12 dumbell hammer curls

C5. 3x21s bicep curls bar

C6. 3x 20 toe taps crunches + 15 ghd back extensions

The Full Body series

Full Body Upper Focused

A.1 4 x 8-10 Front Squat

A2. 3 ss 12 KB Deadlift High pull + 12 Leg extension

A3. 4 x8-10 Strict Pull up

A4. 4 x 8-10 Bench press

A5. 3 ss 12 Chest Supported Close Grip Row+ 12 Incline DB Flies

A6. 3 ss 15 Tricep Dips (weighted if possible) + 15 Rope Hammer Curls

A7. 3-4 ss 20 DB Sit ups + 20 Plank DB Touches

Full Body Lower Focused

B1. 4 x 10(per leg) Kickstand Bar Deadlift

B2. 3 ss 15 Leg press + 15 GHD mini band reverse hypertension

B3. 3 ss 20 KB Goblet step back Lunges + 15 trx Glute Bridges

B4. 4 x 8-10 Chin ups

B5. 4 x 8 (per hand) Alternating DB Shoulder press

B6. 3 ss 12 DB Chicken Press + 12 DB Wide Grip Row

B7. 3 ss 20 V ups + 30 Cable Trunk Rotation (15 per side)

Functional Body Building:

Lower body FBB

A1.3 sets of: 30’’ Run 15 air squat 20 banded abductions

A2.4 sets of : 8 Front Squat

A3. 4 Sets of: 10-10 Bulgarian Lunges

A4.3 sets of: 12 Box Step Lunges 60’’ Wall Sit 15 Drop Squat

A5.3 sets of : 20 Swiss ball Hamstring Curls 20 plank hip touch

Upper body FBB

A1. 3 sets of: 30’’ Bike 10 Snow angels 10 Trx tricep push

A2. 4 sets of : 6-6-6-max Bench Press

A3.3 sets of: 12 Incline Flys + Max Push ups

A4.3 sets of : 12 Tricep push down 15 lateral raises

A5: 3 sets of: 20 Hanging knee tucks 20 heel taps

Mixed FBB

A1.3 sets of: 30’’ Skierg 15 Seated Good mornings 15 -15 Single arm Pull down

A2.4 sets of : 8-6-4-2 Deficit Deadlift

A3.6 Sets of: 6 DB Bent Over Row

A4.4 sets of: 15 Supinated Row 15 Reverse flys

A5. 3 Sets of: 12 Bicep Rope curls 15 Zottman curls

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Workout Of The Day

WOD 3.2.25 (MGW)

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