Monday 25 April 2022

Workout Plan: Sports Performance Week 3 Day 1

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

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walkouts
  • 6 windmill push-ups
  • 10 shoulder taps
  • 5 incline bench

Part A: Sports Performance Day 1 Week 2

Measure: Rounds

3 x 13min AMRAPs:


  • 4 tempo incline bench 3-2-1
  • 8 Spider-Man push-ups
  • 16 side kettlebell swings


  • 4 side step broad jumps
  • 5/5 single leg kettlebell cleans
  • 20 kettlebell slides


  • 8 behind the neck push press
  • 12 cal row
  • 16 dumbbell snatches

Muscle Groups:

  • Chest and shoulders: Tempo incline bench and behind the neck push press target the chest, anterior deltoids, and triceps for improved upper body strength and stability.
  • Upper body: Spider-Man push-ups and windmill push-ups engage the chest, shoulders, triceps, and core muscles, providing a challenging variation of traditional push-ups.
  • Core muscles: Side kettlebell swings and kettlebell slides engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Lower body: Side step broad jumps, single leg kettlebell cleans, and dumbbell snatches target the quadriceps, hamstrings, glutes, and calves, enhancing lower body power, strength, and coordination.
  • Cardiovascular and conditioning: The combination of rowing and AMRAPs (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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