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Workout Of The Day

WOD 31.5.24 (WM)

  • PRO/ROOKIES:

4 Rounds

1 min ON – 1 min OFF

1st Farmer Carry RX 24 + 24 kg

2nd Sled Push RX 100 kg 

3rd Ski Erg 

4th High Knee Run on the Spot  

 

  • Heavy Day:
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
 
  • The Full Body series
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
 
  • Functional Body Building: