Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑 Paused Front Squat 5×2 @ Heaviest weight across all sets
Pauses at bottom. *Rest 2-3 min between sets
💪🍑
10-9-8-7-6-5-4-3-2-1
Bent over Barbell Row
After each round do:
20 Banded Good Morning
10 TRX/ Ring Row
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 Ski with 80% of MHR
20 Russian Twist (l+r=1rep)
5 Min Ski with 80% of MHR
20 Slow Mountain Climber (l+r=1rep)
Long version 60min+:
3 Rounds of:
10 Min Ski with 70% of MHR
20 Russian Twist (l+r=1rep)
10 Min Ski with 70% of MHR
20 Slow Mountain Climber (l+r=1rep)
Short version:
3-6 Rounds of:
1 Min Ski with 90% of MHR
20 Russian Twist (l+r=1rep)
20 Slow Mountain Climber (l+r=1rep)
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