Thursday 04 August 2022
Workout Plan: Cross Training Week 1
Purpose: To improve overall fitness and conditioning through a combination of cardiovascular exercises, strength training, and functional movements, while targeting the upper body muscles and core.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 2 walk outs
- 5 scap retractions
- 10 kettlebell bicep curls
- 10 shoulder taps
Part A: Week 1 Cross Training
Measure: Rounds
3 x 13min AMRAPs:
A.
- 12 calories on the bike
- 12 push press with barbell
B.
- 20 Russian twists
- 20 kettlebell slides
- 5 walk outs
C.
- 12 dumbbell bicep curls
- 12 dips
- 6 chin ups
- 6 hand release push ups
Muscle Groups:
- Upper Body Muscles: Push press with barbell, dumbbell bicep curls, dips, chin ups, and hand release push ups engage the muscles in the upper body, including the shoulders, biceps, triceps, and chest.
- Core muscles: Walk outs, Russian twists, and kettlebell slides engage the core muscles, including the abdominals, obliques, and lower back muscles, for stability and core strength.
- Cardiovascular endurance: The high-intensity exercises such as biking and the AMRAP format of the workout challenge cardiovascular fitness and endurance.
This workout plan aims to improve overall fitness and conditioning through a combination of cardiovascular exercises, strength training, and functional movements. The use of the AMRAP format and the variety of exercises ensures a challenging and effective workout that