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Workout Of The Day

WOD 3.6.22 (GWM)

  • PRO/ROOKIES:

20 min EMOM 1st 8 Dead Lift RX 100 kg, 2nd 10/8 Strict Chin Ups, 3rd 250/200 m Row, 4th REST.

  • Heavy Day:

B Pull

1. Pull ups 12-10-8-6 (find the right weight or band)

2. 4 x 10 good mornings

3. 4 x Super Set.: 10 bend over row + 10 reverse fly

4. 3 x 10+10 front raises drop sets

5. 3 x 21 bicep curls

6. 3 x hollow hold 30/45 sec + 15/20 tuck ups 

 

  • Functional Body Building:

Upper body FBB

A1.4 sets of: 10 Pull ups, 8 Chest press

A2.4 sets of: 8 Pendley row, 8 Arnold press

A3. 2-4-6-8-10-12 Db hammer curls, 10-20-30-40-50-60 Double unders

A4. 4-6-8-10-12 Leg raises, Bench dips