Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑 Box Back Squat 5×2 @ Heaviest weight across all sets *Rest 2-3 min between sets
💪🍑
10-9-8-7-6-5-4-3-2-1
Farmer Carry Bulgarian Split Squat (each leg), heaviest
DB Hammer Curl, 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 Crunch
5 Min Bike with 80% of MHR
Long version 60min+:
3 Rounds of:
10 Min Bike with 70% of MHR
20 GHD Crunch
10 Min Bike with 70% of MHR
Short version:
3-6 Rounds of:
1 Min Bike with 90% of MHR
20 GHD Crunch
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