Wednesday 20 July 2022

Workout Plan: Cardio Crusher Week 6

Purpose: To improve cardiovascular endurance, increase overall fitness, and enhance muscular strength and endurance through a combination of running, rowing, and high-intensity exercises.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 calf raises
  • 1 length high knees
  • 1 length butt kicks
  • 5/5 single leg kettlebell deadlifts

Part A: Marriage

Measure: Rounds

40min AMRAP in pairs:

  • Player 1: Hill run
  • Player 2: AMRAP 5 cleans and 5 burpees
  • Player 1: 30 cal row
  • Player 2: Burpee box jump overs

Muscle Groups:

  • Legs: Hill run, cleans, burpees, and burpee box jump overs target the major muscles in the legs, such as the quadriceps, hamstrings, and calves.
  • Core: Cleans and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Upper body: Cleans and burpee box jump overs work the shoulders, arms, and back muscles, building and strengthening upper body muscles.
  • Cardiovascular system: Hill runs, rowing, burpees, and burpee box jump overs challenge the cardiovascular system, improving endurance and overall fitness.

This workout plan focuses on improving cardiovascular endurance and overall fitness while also building muscular strength and endurance. The combination of running, rowing, and high-intensity exercises targets all major muscle groups and provides a well-rounded workout that promotes cardiovascular health and functional fitness.

Additional information:

Players switch roles after completing their respective tasks. The goal is to complete as many rounds as possible within the 40-minute timeframe.

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