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Workout of the Day 29.04.




Willkommen zum Mittwochs Programming, Ultras!

Direkt mal eine frohe Botschaft, die wohl alle, die die Workouts der letzten beiden Tage absolviert haben, freuen wird: heute gibt es keine Burpees (oder einen seiner Cousins) auf dem Programm!

Natürlich wird es dennoch etwas anstrengend...aber man soll sich ja auch über die kleinen Dinge freuen ;)


Anyways, go get some!

#proud2b50grad #noexcuses



WarmUp 5 - 7' for Quality 100m Jog 20  SingleUnders  3 - 5 Ring rows / Table Pullups / Strict Pullups / Bent-over-row 5 - 10 Backward Single Jumps 5 Bumper Plate GTOH  Mobility 10 Jefferson Curls 20 Wrist Stretches 10 ScorpionStretch and Hold 2 Sec   10 Reverse Scorpion Stretch and Hold 2 Sec


Practise a dummy run for 1 - 2 Rounds and see how you are feeling today. Rest 3 to 4 Minutes and then start the WOD.

Workout

"The Hustle" 10 Rounds for Time (20' TC) 200m Run / 60 Sec Stationary Jog / 6 Pullups / Ring Rows / DB/ KB Row / Table Pullups 5 Deadlifts DB / KB / Bumper Plate / Whatever 4 HSPU / 4 Hand Release Push ups / 4 Kneeling Pushups If you are feeling tired or you are just not in the mood today

perform 3 - 5 Rounds for time, or turn it into a 7 - 10 Minute AMRAP.

Just get it done. OPTIONAL ACCESSORY : 3 Rounds for Quality

10 - 15 Snow Angels (pros use weight) ME Banded biceps curls / DB-KB Bicep / Whatever Curls  2 Minute Rest   3 Rounds for Quality

8 KB/DB / Bumper Plate / Water Case Bent over row - AHAP with good Form Max Banded triceps extensions / DB-KB Skull Crusher 2 Minute Rest   3 Rounds as heavy as good form allows


4 - 8 Weighted dips / Ring Dips / Chair Dips / Coffee Table 8 DB / KB / Plate / Waterbottle  / Whatever Lateral raises 








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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