Wednesday 03 August 2022

Workout Plan: Hercules

Purpose: To increase overall strength, endurance, and power, focusing on lower body muscles, such as the quadriceps, hamstrings, and glutes, as well as upper body muscles including the shoulders and back. This workout also incorporates cardiovascular elements for improved cardiovascular fitness and overall conditioning.

Warm Up:

3 rounds:

  • 1 length high knees
  • 1 length butt kicks
  • 3/3 hip openers
  • 2 walk outs
  • 4 back squats

Part A: Hercules

Measure: Time (Speed)

For time:

  • 1200m Run

Into: 15min AMRAP

  • 2 heavy back squats
  • 4/4 DB hang clean and press
  • 6 pull-ups

Into:

  • 1200m Run

Muscle Groups:

  • Lower body muscles: High knees, butt kicks, and heavy back squats target the major muscles in the lower body, such as the quadriceps, hamstrings, and glutes.
  • Shoulders: DB hang clean and press engages the deltoids, helping to build and strengthen the shoulder muscles.
  • Back muscles: Pull-ups work the latissimus dorsi, rhomboids, and trapezius muscles in the back.
  • Core muscles: Walk-outs and hip openers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular fitness: Parliament runs provide a cardiovascular component to improve overall endurance and conditioning.

This workout plan is designed to increase overall strength, endurance, and power, with a focus on lower body muscles, as well as upper body muscles including the shoulders and back. The combination of strength and cardiovascular exercises provides a well-rounded workout that targets all muscle groups

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