Wednesday 08 February 2023

Workout Plan: The Wheel Turns

Purpose: To improve overall endurance and engage multiple muscle groups, including the back, core, shoulders, and legs.

Warm Up:

2 rounds:

  • 200m run
  • 10 calf raises
  • 2 walk outs
  • 10 KB swings
  • 1 length high knees
  • 1 length butt kicks
  • 10 scorpion tails

Part A: The Wheel Turns

Measure: Rounds

40min AMRAP

Perform the following exercises in order and complete as many rounds as possible in 40 minutes:

  • 25 calories on the rowing machine
  • 20 weighted sit ups (use a weight plate or dumbbell)
  • 400m run
  • 5 wall walks (starting in a push-up position, walk your hands towards the wall and kick your feet up onto the wall, then walk your hands back down to the starting position)
  • 20 calories on the stationary bike
  • 20 KB slides (place two kettlebells on the ground with the handles touching each other. Assume a plank position with each hand on a kettlebell handle and slide one kettlebell at a time towards your opposite hand)

Muscle Groups:

  • Back muscles: Rowing engages the back muscles, particularly the latissimus dorsi, while wall walks work the upper back and shoulder muscles.
  • Core muscles: Weighted sit-ups, wall walks, and KB slides engage the abdominal muscles and help improve core stability.
  • Leg muscles: Running, rowing, and biking work the legs and help improve endurance.
  • Shoulders and triceps: Wall walks work the shoulders and triceps.

This workout plan is ideal for individuals looking to improve their overall fitness, endurance, and engage multiple muscle groups. The AMRAP format allows individuals to push themselves and complete as many rounds as possible in the given time. The combination of cardio and strength exercises ensures a well-rounded workout that targets major muscle groups in the back, core, shoulders, and legs.

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