Workout of the Day 01.05.

Aktualisiert: Mai 1




WarmUp 3 Rounds for Quality

200m Run / 1:00 Stationary Jog 10 Air squats 10m Open the Gate 10m Close the Gate 10 Mountain Climber Mobility

5 - 10 Slow Motion Wall Squats (hold 2 -3 Sec at the bottom). 6 - 10 Gladiator Push Ups 10 Spiderman Stretch








Practise the Movements of the WOD and be sure to break a sweat before starting the WOD.

Rest about 3 to 5 Minutes and the GO! "Ready to Rumble"


*For additional Workout hype, play YouTube Music provided below:









On a 15-minute running clock, for max reps:

5 Rounds

20 seconds of DB/KB/Bumper Plate deadlifts,

Rest 10 seconds

20 seconds of push-ups,

Rest 10 seconds

Then, 5 Rounds

20 seconds of DB/KB /Sandbag / Whatever squat cleans,

Rest 10 seconds

20 seconds of Mountain Climber,

Rest 10 seconds

Then, 5 Rounds

20 seconds of Hang Power Snatches,

Rest 10 seconds

20 seconds of reverse Sit-ups,

Rest 10 seconds







OPTIONAL Midline Strength: Complete exercises

EMOM for 14 Mins

only work for max 45 - 50 Sec.

5 V-Ups / Butterfly Sit Ups 6 Donkey Kicks 5 Hollow Rocks












Road Runner

1000m @50% Speed 800m @50% Speed 600m @80% Speed 400m @80% Speed 200m as fast as possible 100m as fast as possible Between 90 Sec rest



Cool Down


Walk

600m + perform 3 - 4 Static Stretches of the used muscles today.


Stretch about 30 to 40 Sec on each side:

Butterfly Hold









Wall Straddle








Hip flexor Hold







Spiderman lunge Hold







Squat Strech / Hold









Pigeon Hold








Couch Hold








Knee Hug Hold








Lying hamstring Hold








Ankle Stretch/Hold







Wrist Stretch/Hold








Wall Pec Stretch / Hold







Door frame Stretch / Hold






Underarm Stretch / Hold






Apley Stretch /Hold








McKenzie Stretch / Hold







Back Rack Stretch / Hold








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