
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!
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