other:workouts_for_a_friend
Table of Contents
Workouts For a friend
20230317
warm up
3 Rounds of:
- 10 steps Walk lunge (5xleg)
- 5 push-ups with knees on the ground
- 5 good morning
- 5 sit-ups
Direct into 3 rounds of:
- 5 down up
- 10 seconds hanging in the bar with feet support
- 10 seconds wall sit
2 min rest
Pre-test warm up
EMOM 3':
- 5 air squats + 5 burpees
3 min REST
WOD: Progress test
- 1 min MAX air squats
- 2 min Rest
- 1 min MAX burpees
- 2 min Rest
- 1 min MAX time plank (Unbroken) *
- 2 min Rest
- 1 min MAX time hanging from the bar (unbronken) *
- 2 min coool down
Take note of each exercise, that is your score.
note for plank and hanging
That means that you start on sencond 0 and try to maintain the position as long as possible (until 1 minute ).
When you are not able to continue, stop and take note of the time, that is the score.
Then rest until the next exercise.
other/workouts_for_a_friend.txt · Last modified: 2023/03/17 15:34 by dodger