Wednesday 05 October 2022
Workout Plan: Get a Grip
Purpose: To build upper body and core strength, focusing on the shoulders, back, and core, while also incorporating grip and cardio exercises.
Warm Up:
3 rounds:
- 200m run
- 30sec pigeon l + r
- 10 leg overs
- 30sec thread the needle l + r
- 10 scorpion tails
- 30sec touch your toes
Part A: Get a Grip
Measure: Rounds
30min AMRAP:
- 40 shoulder taps
- 20 kettlebell swings
- 40 bicycle crunches
- 200m farmer carry
- 40 burpees
- 20 barbell push press
- 40 calories on any cardio machine (rower, bike, etc.)
Muscle Groups:
- Shoulders: Shoulder taps and barbell push press target the deltoids, helping to build and strengthen the shoulders.
- Back: Farmer carries engage the muscles in the back, such as the erector spinae, rhomboids, and latissimus dorsi.
- Core: Bicycle crunches and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Grip: Farmer carries and kettlebell swings help to improve grip strength.
- Cardio: The combination of cardio exercises throughout the workout, such as running and machine work, helps to improve cardiovascular endurance.
This workout plan targets upper body and core muscles, focusing on the shoulders, back, and core, while also incorporating grip and cardio exercises for overall fitness and strength. The AMRAP format allows for a challenging and intense workout that can be adapted to any fitness level.