Tuesday 04 April 2023

Workout Plan: Test Week 2

Purpose: To test overall fitness and endurance, and to challenge the body with a mix of cardio and strength exercises.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 seated side to sides
  • 10 leg overs
  • 10 kettlebell swings
  • 10 calf raises


Measure: Calories

10-minute max calories on Assault Bike


Measure: Rounds


  • 20 KB slides
  • 15 KB swings
  • 20 toe taps
  • 15 diagonal V ups
  • 20 alt DB snatches
  • 15 burpees
  • 20 alt lunges
  • 15 calories on rowing machine or ski erg

Muscle Groups:

  • Legs: Toe taps, lunges, and burpees target the leg muscles including the quadriceps, hamstrings, and glutes.
  • Back and shoulders: KB slides, KB swings, and DB snatches target the back and shoulder muscles including the latissimus dorsi, rhomboids, and trapezius.
  • Core: Diagonal V ups, kettlebell swings, and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan tests overall fitness and endurance, while challenging the body with a mix of cardio and strength exercises. The Assault Bike is an excellent way to measure fitness levels, and the AMRAP format for Part B allows individuals to challenge themselves with a variety of exercises that target different muscle groups. This workout plan is ideal for individuals who want to test their fitness level and challenge their body in a new way.

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