Wednesday 16 March 2022

Workout Plan: XF Week 1 Day 3

Purpose: To build and strengthen full body muscles, with a focus on legs, upper body, and core, while incorporating cardiovascular exercises for overall fitness and endurance.

Warm Up:

• 400m run, followed by

3 rounds:

• 2 walk-outs
• 3/3 hip openers
• 5/5 dumbbell hang clean and jerks
• 10 squats
• 10 calf raises
• 10 kettlebell bicep curls
• 5 scap retractions

Part A: 3 x 12min AMRAPs

Measure: Rounds

A.
5/5 dumbbell hang clean and jerk
10 cal bike

B.
4 back squats – Build to Heavy (B2H)
6 pull-ups

C.
10 bench jump overs
10 weighted sit-ups

Muscle Groups:

• Leg muscles: Squats, calf raises, back squats, and bench jump overs target the quadriceps, hamstrings, glutes, and calves, building and strengthening the leg muscles.
• Upper body muscles: Dumbbell hang clean and jerks, kettlebell bicep curls, scap retractions, and pull-ups target various upper body muscles, including the biceps, triceps, deltoids, and back muscles.
• Core muscles: Walk-outs, hip openers, and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular fitness: 400m run and 10 cal bike contribute to overall cardiovascular endurance and fitness.

This workout plan targets full body muscles, focusing on legs, upper body, and core, while incorporating cardiovascular exercises for overall fitness and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups. The 3 x 12min AMRAPs (As Many Rounds As Possible) emphasize cardiovascular endurance and full-body strength, making this workout challenging and effective for improving overall fitness.