Tag #3 auf unserem Tele-Fitness-Kanal!😬🖥
Nachdem wir gestern unserem Oberkörper eine Pause gegönnt haben, arbeiten wir heute weiter an unserem PushUp-Cycle!
Viel Spaß, postet eure Scores in die Kommentare und bleibt miteinander in Kontakt - unsere Community bewältigt die kommende Zeit gemeinsam!
Warm-Up
9' EMOM (3 Rounds), for the quality of the movement
Min 1: 8-12 Down ups Min 2: 8 – 10 Superman + 8 - 10 Situps Min 3: 5 - 8m Forward Bear Crawl + 5 - 8m Backward Bear Crawl
Mobility:
2:00 Wrist Mobility Exercise
4 Sets of Dynamic Pigeon Hold each leg 3- 4 Reps each side
10 Reps of Glute Ham Bridge Hold. Hold 3 -5 Sec at the top
5 -15 controlled Birddog
Strength: PushUp Cycle
Choose a number of Pushups or Kneeling Pushups you are comfortable with:
Rookie 1 - 5 /
Advanced athlete 5 - 10
After each set of Pushups, you get 10 seconds of rest. Add 1 push up after each set, and add 10 sec of rest after each set. Please note the number you start with, for next weeks cycle.
For example:
5 PushUps (strict / kneeling)
10 Sec. rest
6 PushUps 20 Sec. rest
7 PushUps 30 Sec. rest
8 PushUps And so on…
WOD “No excuses”
10 Rounds for time
10m Alternating Bear Crawl (Forwards/Backwards) 10 Superman 10 Situps
Roadrunner / Dirty Sailor Club:
10x 200m run / row @90 - 100%* speed 60 sec rest
*90 - 100% speed: You are not able to talk. Breathing just through your mouth.
Cool down:
Walk 600m @ low pace and enjoy the sun!