Circuit Training 17.03.2022

giovedì 17 Marzo 2022 - Blog

WARM UP

3 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 10 Alt. Leg Raises (Dx+Sx=1)
• 10 One Leg Glute Bridges (Dx+Sx=1)

STRENGHT

• 5×3 BACK SQUATS

METCON

• AMRAP 4′ di:
• 5 Pull-Ups
• 10 Toes To Bars
• 1′ Riposo
• AMRAP 4′ di:
• 5 Push Presses
• 10 Jumping Lunges (Dx+Sx=1)
• 1′ Riposo
• AMRAP 4′ di:
• 5 Front Squats
• 10 Ball Slams @15/10 Kg. (33/22 lbs.)

RX’D = 50/35 Kg. (110/80 lbs.)
SCALED = 45/30 Kg. (100/70 lbs.)

BEGINNER = 40/25Kg. (90/60 lbs.)

CORE WORK

TABATA (20″ lavoro – 10″ pausa x 8 giri)

• Plank Hold
• Russian Twists

 

AMRAP, TABATA