Monday 20 March 2023

Workout Plan: Cross Training 1

Purpose: To improve overall cardiovascular endurance and full-body strength.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 5 push ups
  • 5 sit ups
  • 10 kettlebell swings

Part A: Tomb Raider

Measure: Rounds


  • 50 burpees to target
  • 40 Headcutters with Kettlebell
  • 30 KB Full Swings
  • 20 Box Jumps
  • 10 shuttle runs

Muscle Groups:

  • Full-body: Tomb Raider workout targets all major muscle groups in the body, including the chest, back, legs, glutes, shoulders, and core.

The combination of burpees, kettlebell ex.ercises, box jumps, and shuttle runs provides a full-body workout that improves cardiovascular endurance, strength, and agility.

Additional Information:

Headcutters with Kettlebell: Hold a kettlebell in one hand and hinge forward at the hips with the kettlebell hanging between your legs. As you stand up, lift the kettlebell to shoulder height with a rowing motion, and then press it overhead, twisting slightly as you reach the top. Lower the kettlebell back to shoulder height and then back down between your legs. Repeat for the desired number of reps before switching to the other hand.

Box Jumps: Stand in front of a sturdy box or bench. Jump onto the box or bench, landing softly on the balls of your feet with your knees bent. Step down and repeat for the desired number of reps.

Shuttle Runs: Set up two cones or markers approximately 10 meters apart. Run from one cone to the other, touch the ground, and then run back to the starting cone. Repeat for the desired number of reps.

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