Wednesday 30 March 2022

Workout Plan: XF Week 3 Day 3 – Cheese

Purpose: To improve upper body strength, focusing on the back, biceps, chest, and shoulders, while incorporating cardiovascular conditioning through burpees for a well-rounded workout.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 6 windmill push-ups
  • 5 scap retractions
  • 10 kettlebell bicep curls

Part A: Cheese

Measure: Time (Speed)

50 rounds:

  • 1 chin-up
  • 2 bench press @ 75% of 1 RM
  • 3 burpees

Muscle Groups:

  • Back muscles: Chin-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, and trapezius.
  • Biceps: Chin-ups and kettlebell bicep curls focus on building and strengthening the biceps.
  • Chest: Bench press and windmill push-ups engage the pectoral muscles, helping to build and strengthen the chest.
  • Shoulders: Windmill push-ups, shoulder taps, and scap retractions work the deltoids and help improve shoulder stability and posture.
  • Cardiovascular conditioning: Burpees incorporate a full-body movement that increases heart rate and improves cardiovascular fitness.

This workout plan aims to improve upper body strength, focusing on the back, biceps, chest, and shoulders, while incorporating cardiovascular conditioning through burpees for a well-rounded workout. The 50-round format challenges participants to complete the exercises as quickly as possible, while maintaining proper form and technique. The focus on time encourages participants to push their limits and improve their overall fitness and conditioning.

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