Tuesday 15 March 2022

Workout Plan: The Twins

Purpose: To build and strengthen full body muscles, focusing on legs, shoulders, core, and cardiovascular endurance.

Warm Up:

  • 400m run, followed by

3 rounds:

  • 3/3 hip openers
  • 2 walk-outs
  • 10/10 suitcase kettlebell deadlifts
  • 10/10 one-arm kettlebell swings
  • 10 squats

Part A:

XF Week 1 Day 2 – The Twins

Measure: Rounds

2 x 18min AMRAPs:


  • 15 thrusters
  • 200m run
  • 15 burpees over the bar


  • 15 v-ups
  • 20 alternating dumbbell snatches
  • 15 box jumps

Muscle Groups:

  • Leg muscles: Squats, thrusters, and box jumps target the quadriceps, hamstrings, and glutes, building and strengthening the leg muscles.
  • Shoulders: Thrusters, one-arm kettlebell swings, and alternating dumbbell snatches engage the deltoids and help build shoulder strength.
  • Core muscles: Walk-outs, v-ups, and suitcase kettlebell deadlifts engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular fitness: 400m run, 200m run, and burpees over the bar contribute to overall cardiovascular endurance and fitness.

This workout plan targets full body muscles, focusing on legs, shoulders, and core, while incorporating cardiovascular exercises for overall fitness and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups. The 2 x 18min AMRAPs (As Many Rounds As Possible) emphasize cardiovascular endurance and full-body strength, making this workout challenging and effective for improving overall fitness.

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