Week 2, Day 10 Workout
Warm-up:
3 Rounds of:
1:00 min row erg
10 Kettlebell swings
10 Goblet squats
20 Alternating V-ups
6 High box jumps
4 sets of 4 back squats with 3 second pause at the bottom. 3-4 “reps in reserve”.
*Rest around 2:00 minutes between sets.
*Kirjaa painot ylös, sillä progressiot jatkuvat näiden painojen pohjalta! Tässä vaiheessa pyrkimys on vahvistaa perustekemistä kyykkäämisen kanssa, joten keskity ensisijaisesti hyvään mekaniikkaan sekä tuntumaan.
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Metcon (time)
4 Rounds for time:
25/20 Calories row
20 Wallball shots 20/14lb
15 GHD sit-ups
Bonus:
3 sets of 10+10 Bulgarian split squats
3 x 10+10 Back rack weighted lunges
*Rest 1-2 minutes between sets. 4-5 reps in reserve.
Core:
3x
20 V-ups
20 Slow knee tucks
Rest around 1:00 min between sets.
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