Thursday 26 January 2023

Workout Plan: Test Day 4

Purpose: To challenge cardiovascular endurance and build strength in back muscles and core.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 5 scap retractions
  • 10 scorpion tails
  • 10 KB bicep curls

Part A: 3000m Row

Measure: Time (Speed)

3000m row for time

Part B: Hello

Measure: Rounds


  • 10 T-bar rows (B2H)
  • 10/10 1 arm bent over rows (B2H)
  • 10 bench facing jump overs
  • 30 flutter kicks
  • 30 DB snatches

Muscle Groups:

  • Back muscles: T-bar rows, 1-arm bent over rows, and DB snatches target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Bench facing jump overs and flutter kicks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Bicep muscles: KB bicep curls engage the bicep muscles.

This workout plan challenges cardiovascular endurance with the 3000m row and targets back muscles, core muscles, and bicep muscles with a well-rounded AMRAP workout. It is an ideal workout plan for individuals who are looking to challenge themselves and build strength in their back muscles and core.

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