Thursday 16 March 2023

Workout Plan: Re-Test Week 4

Purpose: To test your overall fitness level and assess improvements, as well as build strength and endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 calf raises
  • 1 length high knees
  • 1 length butt kicks
  • 2 lengths jog
  • 2 lengths run
  • 2 lengths sprint
  • 3/3 hip openers
  • 2 walk outs

Part A: 600m Time Trial

Measure: Time (Speed)

Perform a 600m run time trial to test your endurance and speed. This is a benchmark workout that can help you track your progress and set goals for future workouts.

Part B: AMRAP XX:55

Measure: Rounds

Perform as many rounds as possible in XX:55 minutes of the following exercises:

  • 8 deadlifts (B2H)
  • 4 pull-ups
  • 8/8 1-arm rows
  • 4 chin-ups
  • 16 weighted sit-ups
  • 16 plate ground to overhead
  • 15/15 standing obliques

Muscle Groups:

This workout plan targets multiple muscle groups, including:

  • Lower body: The 600m run time trial works the legs and improves cardiovascular endurance.
  • Back muscles: The deadlifts, 1-arm rows, and chin-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: The weighted sit-ups, plate ground to overhead, and standing obliques engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Upper body: The pull-ups, 1-arm rows, and plate ground to overhead exercises target the arms, shoulders, and chest muscles.

This workout plan is ideal for individuals who are looking to test their fitness level and assess improvements, as well as build strength and endurance in multiple muscle groups. It is recommended to perform this workout plan once every 4-6 weeks to track progress and set new goals.

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