Workout of the Day 27.04.

Aktualisiert: Apr 27


WarmUp

4 Rounds for Quality

5 Burpees 5 KB / DB Whatever Swings 5 Arch rocks / Arch hold Mobility 10/10 Hip flows  10 Samson Stretch 60 Sec Pigeon Hold (each side) 60 Sec Couch Stretch (each side) Strength

for Quality - not for time

15 min EMOM:

Min 1: Unbroken DB Deficit push ups / Pushups / Kneeling push ups Min 2: 10-15 Situps / V-ups / Hollow hold  Min 3: 3-10 Unbroken strict pull ups / Eccentric pull ups / Table Pull ups / Ring Rows Min 4: Max Plank  hold (forearm)

Min 5: Rest "Straight from the couch"

10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees

Kettlebell / DB / Whatever Hang Snatch

Box Jumps / Step Ups / Tuck Jumps

Kettlebell / DB / Whatever Sumo Deadlift High-Pulls

8 Count BodyBuilder

Kettlebell / DB / Whatever Russian Swings RoadRunner 5 - 7 X 1000m Run @ 5km/ Pace Walk 200m between Sets


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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