Tuesday 29 March 2022
Workout Plan: XF Week 3 Day 2 – Trifocus
Purpose: To improve full-body strength and endurance, targeting major muscle groups, including back, biceps, shoulders, legs, and core, while incorporating compound and isolation exercises for a well-rounded workout.
Warm Up:
3 rounds:
- 7 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 5 touch toes + sky
- 5 scap retractions
- 5 slow squats
- 10 calf raises
Part A: Trifocus
Measure: Rounds & Repetitions
3 x 13min AMRAPs:
A.
- 8 T-bar rows
- 5/5 step push-ups
- 12 v-ups
B.
- 6 deadlifts
- 4 cleans
- 2 push press
C.
- 12 Z-bar curls
- 8/8 dumbbell bicep curls
- 12 weighted sit-ups
Muscle Groups:
- Back muscles: T-bar rows and deadlifts target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
- Biceps: Z-bar curls and dumbbell bicep curls focus on building and strengthening the biceps.
- Shoulders: Step push-ups and push press work the deltoids and help improve shoulder stability and posture.
- Leg muscles: Deadlifts, cleans, slow squats, and calf raises engage the major muscles in the legs, including the quadriceps, hamstrings, and glutes.
- Core muscles: V-ups and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan aims to improve full-body strength and endurance, targeting major muscle groups, including back, biceps, shoulders, legs, and core. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups for overall fitness and balance. The 3 x 13min AMRAP format encourages participants to complete as many rounds and repetitions as possible, pushing their limits while maintaining proper form and technique.