WARM-UP (12 min.) Part 1: 2 rounds Jog 200m 10 KB Good Mornings 5 KB Bent over rows Part 2: 2 rounds Jog 200m 10 KB Deadlifts 5 Inverted rows (easy) Part 3: 2 rounds Jog 200m 10 KB Russian swings 5 Inverted rows (easy) PRE-WORKOUT PREP (4 min.) 3 rounds of: 5 KB swings…
WARM-UP (12 min.) Part 1 3 rounds of: 6 inch worms 30 high knees (knie heffen) 6 lunges to samson stretch hold 3 sec 6 tuck jumps Part 2 3 rounds with an empty barbell of: 5 romanian deadlifts 5 strict high pulls 3 snatch grip behind the neck press SPECIFIC WARM-UP (8 min.) w/…
WARMING-UP (10 min.) Part A: 1 set 0:30 jumping jacks 10 air squats 10 lunges 1 set 0:45 cardio 10 back squats (empty bar) 10 elbow punches / arm (barbell in de nek) 1 set 1:00 cardio 10 front squats (empty bar) 6 front rack lunges Part B: Tabata (8 rounds x 20 sec on…
WARMING-UP (10 min.) Part A: 2 sets: 8 alternating Samson stretch 10 prisoner squats 8 alternating elbow-to-instep Part B: 3 sets: 5 dumbbell front squats 5 dumbbell push presses 20 single-unders (evt. double-unders vanaf ronde 2) CONDITIONING (15 min.) 5 Rounds x 3 minutes of: 21/15 Cal cardio 100m-ish farmers carry (naar het voetpad bij…
WARMING-UP (5 min.) EMOM 5: Min. 1 | 0:45 Jumping jacks Min. 2 | 0:45 Cossack squats Min. 3 | 0:45 Burpees Min. 4 | 0:45 Prisoner squats Min. 5 | 0:45 Mountain climbers WORKOUT PREP (8 min.) 1 set 5-10 reps back squat (licht gewicht) 1 set 5-10 reps overhead press (licht gewicht/empty barbell)…
WARMING-UP (10-12 min.) Part A: 3 sets of: 2 x spiderman stretch + rotation drill (2 per kant) :15 downward dog Part B: 3 sets of (empty barbell): 5 burpee light 3 clean deadlift 3 muscle clean 3 front squats 3 push presses STRENGTH (10 min.) 4 sets x 8 reps front squat @ 75%…
WARMING-UP (8 min.) 2 sets 10 pass-throughs (stok) 5 empty barbell bent-over-row 10 knee push-ups 10 overhead lunges (stok) 1 set 0:30 plank hold (hoge plank, op handen en voeten) 5 empty barbell bent-over-row 10 floor piked push-ups 10 air squats 1 set 0:30 plank hold (hoge plank, op handen en voeten) 5 empty barbell…
WARMING-UP (8 min.) 3 sets: 10 jumps for height 10 sit-ups 10 high plank to low plank :30 single or double-unders STRETCHING (4 min.) 2 sets: 1:00 banded hamstring stretch / side :30 seated torso twist / side :30 scorpion stretch hold / side WORKOUT PREP (5 min.) 3 sets: 5 V-ups (or variation; see…
WARMING-UP (10 min.) 3-minutes of cardio (run/bike/speedrope/row/etc.) Into… 3 sets: 10 staggered-stance good mornings / side 5 single-arm DB swings / arm 5 burpees :30 seated straddle stretch MOBILISEREN/ACTIVEREN (5 min.) 3 sets: 10 Cuban presses (PVC) 10 ATY drill (light weight) STRENGTH (20 min.) Build-up to a challenging weight for 4 reps hang power…
WARMING-UP (10 min.) Part A 1 set 0:30 inchworm + push-up – Rest :30 0:30 up-downs (burpee lite) – Rest :30 0:30 burpees + air squats Part B 1 set 0:30 cardio (easy) – Rest :30 1 set 0:30 cardio (moderate) – Rest :30 1 set 0:30 cardio (hard) – Rest :30 STRENGTH (8 min.)…
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