Thursday 30 March 2023

Workout Plan: Wolverine

Purpose: To build and strengthen full-body muscles, improve cardiovascular endurance, and enhance overall fitness.


3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 seated side to side
  • 10 leg overs
  • 5 yes no squats
  • 10 scap retractions
  • 10 calf raises

Part A: Wolverine 1 and 2

Measure: Rounds

2 x 18min AMRAPS


  • 6 burpee deadlifts (compound exercise targeting legs, back, and shoulders)
  • 8 cleans (compound exercise targeting legs and shoulders)
  • 10 front squats (compound exercise targeting legs and core)
  • 12 hand release push-ups (compound exercise targeting chest, triceps, and shoulders)


  • 6 pull-ups (compound exercise targeting back and biceps)
  • 8 ski jumps (plyometric exercise targeting legs)
  • 10 toes to bar (core exercise targeting abs)
  • 12 toe taps (plyometric exercise targeting legs)

Muscle Groups:

  • Full body: The workout targets multiple muscle groups including the legs, back, shoulders, chest, triceps, biceps, and core.

This workout plan targets full-body muscles, improves cardiovascular endurance, and enhances overall fitness. The combination of compound and plyometric exercises ensures a well-rounded workout that targets major muscle groups in the body. It is an ideal workout plan for individuals who are looking to improve their overall strength and endurance.

Additional Information:

AMRAP stands for “As Many Rounds As Possible”
Measure: Weight

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