top of page

Workout of the Day 21.04.

WarmUp 2 Rounds for Quality 20m High knees 20m Bum kicks 20m Straight leg bounds 20m Crossover drill


10 - 15m Walking Lunge-Passthroughs 5/5 KB/DB/Bumper Plate controlled Press Up Lat Mobility Cycle 20m Bear Crawl


3 Rounds,

First for quality, then weight.

Rest about 30 Sec. between movements.

5 - 10 Strict Pullups / Ring rows/ Table Pullups / 5 - 10 Negative Pullups/DB Row 1 Minute Forearm Plank 10 - 15 Tricep Dips / DB/KB Skull crusher 10m Spiderman Crawl 10-15 KB/DB Halos


"Mr. Teddy Bear" 5 Rounds for Time EMOM 2 Burpees (Start with Burpees)

30m Bear Crawl 15 Box Jumps / 15 Tuck Jumps /15 Step Ups 10 Push-ups Roadrunner 200mrun @80% speed 45sec rest 400mrun @80% speed

45sec rest 600m run @80% speed 45sec rest 800m run @ 80% speed 45sec rest 600m run @80% speed 45sec rest 400m run @80% speed 45sec rest 200m run @80% speed

Cool Down


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

99 Ansichten0 Kommentare

Aktuelle Beiträge

Alle ansehen
bottom of page