Tuesday 20 September 2022

Workout Plan: Sports Performance Day 2

Purpose: To improve sports performance by increasing endurance, strength, and power in the upper body, lower body, and core.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine
  • 2 walk outs
  • 3/3 hip openers
  • 5 yes-no squats
  • 10 kettlebell swings

Part A: Team Work makes the dream work

Measure: Rounds

40min for time–in a team of 4:

  • 6000m row
  • P2 – 1 round:
  • 8 cleans
  • 6 front squats
  • 4 STO
  • P3 – 1 round:
  • 8 burpee pull ups
  • 6 chin ups
  • 4 toes to bar
  • P4 – rests.

Muscle Groups:

  • Upper body: Cleans, front squats, STO, burpee pull-ups, chin-ups, and toes to bar engage the major muscle groups in the upper body, including the shoulders, back, biceps, triceps, and chest.
  • Lower body: Rowing, front squats, and cleans target the major muscle groups in the lower body, such as the glutes, quads, hamstrings, and calves.
  • Core muscles: Walkouts, hip openers, and kettlebell swings engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan focuses on improving sports performance by increasing endurance, strength, and power in the upper body, lower body, and core. The team aspect of the workout adds a competitive and supportive element to the session, allowing participants to push themselves and each other to new levels of fitness. The combination of endurance-based rowing, strength-building lifts, and high-intensity bodyweight movements ensures a well-rounded workout that targets all major muscle groups in the body.

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