Monday 28 March 2022

Workout Plan: XF Week 3 Day 1 – Kak Fight

Purpose: To increase overall fitness, endurance, and strength through a full-body workout that incorporates a variety of functional exercises and challenges the body’s cardiovascular system, muscular strength, and power.

Warm Up:

3 rounds:

• 7 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 2 walk outs
• 5 push-ups
• 5 yes-no squats

Part A: Kak Fight

Measure: Repetitions

40min EMOM (Every Minute on the Minute):

• Bike (calories)
• Alternating dumbbell snatches
• Burpee pull-ups
• Kettlebell swings
• Box jumps

Muscle Groups:

• Leg muscles: Yes-no squats, burpee pull-ups, kettlebell swings, and box jumps target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
• Upper body muscles: Push-ups, alternating dumbbell snatches, and burpee pull-ups work the muscles in the upper body, including the chest, shoulders, and arms.
• Core muscles: Walk-outs and hip openers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular exercise: The bike, burpee pull-ups, kettlebell swings, and box jumps challenge the cardiovascular system, improving endurance and overall fitness.

This workout plan aims to increase overall fitness, endurance, and strength through a full-body workout that incorporates a variety of functional exercises and challenges the body’s cardiovascular system, muscular strength, and power. The EMOM format ensures that participants push themselves during each minute, completing as many repetitions as possible while maintaining proper form and technique.