Monday 04 April 2022

Workout Plan: XF Week 4 Day 1 – Bitcoin

Purpose: To build and strengthen full-body muscles, focusing on cardiovascular endurance, power, and functional movements while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

• 7 calories on any cardio machine (rower, bike, etc.)
• 10 shoulder taps
• 3/3 hip openers
• 2 walk-outs
• 10 kettlebell swings
• 5 scap retractions

Part A: Bitcoin

Measure: Rounds

2 x 18min AMRAPs:

A.

• 25 cal row
• 20 alt DB snatches
• 15 burpees
• 10 pull-ups

B.

• 25 hand release push-ups
• 20 front squats
• 15 burpees
• 10 toes to bar

Muscle Groups:

• Back muscles: Rowing and pull-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
• Lower body: Front squats focus on building and strengthening the quadriceps, hamstrings, glutes, and calves.
• Core muscles: Toes to bar and kettlebell swings engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Shoulders: Alt DB snatches and hand release push-ups work the deltoids and help improve shoulder stability and posture.
• Cardiovascular conditioning: Rowing, burpees, and calisthenics provide a full-body movement that increases heart rate and improves cardiovascular fitness.

This workout plan targets full-body muscles, focusing on cardiovascular endurance, power, and functional movements while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the body. The 2 x 18-minute AMRAPs challenge participants to complete as many rounds as possible within the time frame, promoting endurance and overall fitness.