Tuesday 02 August 2022

Workout Plan: Cross Training Week 1 – Repeatability

Purpose: To improve overall fitness, muscular endurance, and cardiovascular capacity, with a focus on maintaining consistent performance across multiple rounds of exercises.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 5/5 one-arm kettlebell swings
  • 5/5 one-arm suitcase deadlifts

Part A: Repeatability

Measure: Repetitions

3min ON : 1min OFF

4 rounds –

  • 10 deadlifts @ 3/4 of bodyweight
  • 8 burpees
  • 6 squats (no weight)

3min ON : 1min OFF

4 rounds –

  • 10 cal row
  • 10 push-ups

Goal: Achieve the same score for all 4 rounds of each exercise set.

Muscle Groups:

  • Lower body: Deadlifts, squats, and suitcase deadlifts target the hamstrings, glutes, and quadriceps, building and strengthening the lower body.
  • Upper body: Push-ups engage the chest, triceps, and shoulder muscles, while one-arm kettlebell swings work the shoulders, back, and arms.
  • Core muscles: Walk outs, burpees, and suitcase deadlifts engage the abdominal muscles, obliques, and lower back muscles for

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