Wednesday 29 March 2023

Workout Plan: Picasso

Purpose: To improve overall fitness, build strength in the back muscles, improve core stability and endurance.

Warm Up:

3 rounds

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 thread the needles
  • 2 walk outs
  • 10 leg overs
  • 10 calf raises
  • 10 alternating lunges

Part A: Picasso

Measure: Rounds

4 x 9min AMRAPs


  • 6 T-bar rows
  • 12 full kettlebell swings
  • 6 chin-ups


  • 6/6 dumbbell deadlifts
  • 4/4 dumbbell cleans
  • 2/2 dumbbell press


  • Running


  • 6 burpee box jumps
  • 12 alternating kettlebell lunges
  • 6 kettlebell slides

Muscle Groups:

  • Back muscles: T-bar rows and kettlebell swings target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: Chin-ups, dumbbell cleans, and kettlebell slides engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Leg muscles: Running, burpee box jumps, and alternating kettlebell lunges engage the leg muscles for strength and endurance.
  • Shoulders and triceps: Dumbbell press engages the shoulder and triceps muscles.

This workout plan targets back muscles, improves core stability, and increases overall endurance. It includes a combination of compound and isolation exercises that target major muscle groups in the back, shoulders, core, and legs. The rounds and AMRAPs structure make it a challenging workout for individuals who are looking to improve their fitness level and build strength in their back muscles.

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