CORE BLASTER BODYWEIGHT CIRCUIT (by Marcus Martinez)
5 rondas del circuito
5 rounds of the circuit
45 secs of Hand walkout to extended push-up
45 secs of Jumping Split Squat
45 secs of Hop out
30 secs of Gladiator Hold (each side)
60 secs of Ab-mat sit-ups
!
ENDURANCE TRAINING
10x Maximal Wattage
3+ horas después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas.
Elige UNA de las siguientes disciplinas.
Choose ONE of the following Sports.
"If you normally Run or Swim, Choose C2".
Bike and C2 ONLY!
Bike: 10 Rounds: Ride your body weight in Watts for 1min, at the 1min limit, Sprint for 10 sec to reach Maximal wattage. Rest 2min between Rounds. "Computrainer, Power Tap or Erg to measure for accurate readings".
C2: 10 Rounds: Row your body weight in watts for 1min, at the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage, Rest 2min between Rounds.
"If you normally Run or Swim, Choose C2".
Bike and C2 ONLY!
Bike: 10 Rounds: Ride your body weight in Watts for 1min, at the 1min limit, Sprint for 10 sec to reach Maximal wattage. Rest 2min between Rounds. "Computrainer, Power Tap or Erg to measure for accurate readings".
C2: 10 Rounds: Row your body weight in watts for 1min, at the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage, Rest 2min between Rounds.
1 comentarios:
Retadora la rutina.
Salieron 5 push ups en las dos variaciones, 34 jumping lunges y 14 abmats sit ups.
Subiendo la intensidad.
Oydén
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