Wednesday 23 March 2022

Workout Plan: XF Week 2 Day 3 – Beast

Purpose: To build and strengthen lower body muscles, focusing on the legs, glutes, and core, while incorporating plyometric and conditioning exercises for overall fitness and agility.

Warm Up:

3 rounds:

  • 200m run
  • 3/3 hip openers
  • 10 calf raises
  • 2 walk outs
  • 5 kettlebell swings
  • 5 goblet squats

Part A: Beast

Measure: Time (Speed)

50 rounds for time:

  • 1 back squat @ BW + 20kg
  • 2 box jumps
  • 3 sit-ups

Muscle Groups:

  • Leg muscles: Back squats, goblet squats, and box jumps target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Core muscles: Sit-ups and walk-outs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Plyometric exercise: Box jumps improve power, agility, and overall athletic performance.
  • Cardiovascular exercise: 200m run and kettlebell swings improve cardiovascular endurance and overall fitness.

This workout plan targets lower body muscles, focusing on the legs, glutes, and core, while incorporating plyometric and conditioning exercises for overall fitness and agility. The 50-round for time format challenges participants to complete the workout as quickly as possible, pushing their limits and tracking progress through improvements in completion time.

Additional information:

BW stands for Body Weight

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