Friday 29 April 2022

Workout Plan: Sports Performance Week 3 Friday

Purpose: To improve sports performance by focusing on a variety of strength, power, and conditioning exercises targeting upper body, lower body, and core muscles for increased overall athleticism, stability, and balance.

Warm Up:

3 rounds:
7 calories on any cardio machine (rower, bike, etc.)
3/3 hip openers
2 walkouts
10 shoulder taps
5 straight leg sit-ups
10 toe taps

Part A: Sports Performance Friday Week 3

Measure: Rounds

3 x 13min AMRAPs:


  • 10/10 1-arm dumbbell chest press
  • 5 clap push-ups
  • 20 toe taps


  • 10/10 1-arm kettlebell swings
  • 8/8 1-arm kettlebell push press
  • 10 cal bike sprint


  • 15 cal row
  • 20 hanging knee raises

Muscle Groups:

  • Chest: 1-arm dumbbell chest press and clap push-ups target the pectoral muscles, building strength and power in the chest.
  • Shoulders: 1-arm kettlebell push press engages the deltoids and helps improve shoulder stability and posture.
  • Arms: Clap push-ups focus on the triceps, while 1-arm kettlebell swings and 1-arm kettlebell push press work both the biceps and triceps.
  • Core muscles: Straight leg sit-ups, toe taps, and hanging knee raises engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular and conditioning: The combination of bike sprints, rowing, and AMRAP (As Many Rounds As Possible) provides a cardiovascular challenge, improving endurance and overall sports performance.

This workout plan targets various muscle groups and athletic performance, focusing on strength, power, and conditioning exercises for the upper body, lower body, and core. The combination of compound movements, plyometrics, and conditioning exercises ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance.

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