Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️💪 Double DB Fly 4×10 @ Heaviest weight across all sets
Pauses at bottom. *Rest 2-3 min between sets
💪🍑
10-9-8-7-6-5-4-3-2-1
Bench Press, heaviest
After each round do:
1min Rest till the next round
6️⃣📦
Do the Long version! Belly fat has to go! It hides the sickpack!
Long version 30min+:
3 Rounds of:
5 Min Bike with 80% of MHR
20 GHD Sit Ups or weighted Sit ups
5 Min Bike with 80% of MHR
20 Hanging knee raises
Long version 60min+:
4 Rounds of:
10 Min Bike with 70% of MHR
20 GHD Sit Ups or weighted Sit ups
10 Min Bike with 70% of MHR
20 Hanging knee raises
Short version:
3 Rounds of:
20sec Bike, sprint
20 GHD Sit Ups or weighted Sit ups
20 Hanging knee raises
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