fbpx

MOVE+

MAH 220121 PLUS

WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

 

BUILD STRENGTH: FULL BODY

3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds
1:00 Quad Hold

All about slow and controlled movement here – Time Under Tension. Looking to work for a full 3min each round, with around :60 rest between sets.

GOOD MORNINGS
If you need to modify, complete a Goblet Air Squat (to height if necessary).

AROUND THE WORLDS
If you need to modify, complete 7 Front Raises + 7/7 Lateral Raises.

QUAD HOLD
If you need to modify, complete any plank variation hold.

 

WORKOUT: FULL BODY

EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – :50 DB Slides

 

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
A Short Shoulder and Core burner today. Aiming to work for the full :50 of each interval here.

ALT HANG SNATCH
If you need to modify, complete a Russian Swing.

OBJECT SLIDES
If you need to modify, stand tall and complete a See-Saw like Upright Row.

 

FINISHER
EMOMF4MIN
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks

Up Next In MOVE+ WORKOUTS

Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.

Already have an account? Sign in.

REGISTER NOW TO ACCESS CONTENT

Already have an account? Sign in.

Menu