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ACCESSORY - Sa 18.09.21

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.

🏋️💪 Deadlift 5×2 @ Heaviest weight across all sets

Pauses at knee for 2sec (up and down= 2 breaks) *Rest 2-3 min between sets


💪🍑

10-9-8-7-6-5-4-3-2-1

Weighted GHD Back Extentions or Good Morning, Heaviest

Standing KB/DB Tricep Extentions


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 Run with 80% of MHR

1' High Plank Pos Hold (like Hollow hold on Hands)

5 Min Run with 80% of MHR


Long version 60min+:

4 Rounds of:

10 Min Run with 70% of MHR

1' High Plank Pos Hold (like Hollow hold on Hands)

10 Min Run with 70% of MHR


Short version:

3 Rounds of:

20sec Shuttle Run, 5m back and forth sprints

1' High Plank Pos Hold (like Hollow hold on Hands)

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