Raider Workout

To build up that cross-fit athleticism and prepare you for heavy competition. Update: An entire new workout plan cut into sections based on specific areas of the body to provide a more intense and well balanced workout.

Exercises

Conjunto 1: 1 rodada

Burpee Pull-Ups

1 minuto

Push-Ups

30 segundos

Double Crunches

30 segundos

Squat Jumps

30 segundos

Run

2 minutos

Rest

30 segundos

Conjunto 2: 2 rodadas

Push-Ups

30 segundos

Pull-ups

30 segundos

Left Tricep Pushups

30 segundos

Right Tricep Pushups

30 segundos

Tricep Extensions

30 segundos

Run

1 minuto

Rest

30 segundos

Conjunto 3: 2 rodadas

V-Sit Crunches

30 segundos

Left Oblique Crunches

30 segundos

Right Oblique Crunches

30 segundos

Hanging Knee Raises

30 segundos

Explosive Mountain Climbers

1 minuto

Bicycle Crunches

30 segundos

Run

1 minuto

Rest

30 segundos

Conjunto 4: 2 rodadas

Squat Jacks

30 segundos

The Heisman Shuffle

1 minuto

Pop Squats

30 segundos

Calf Raises

30 segundos

Jumping Lunges

30 segundos

Jack Jump Tucks

1 minuto

Run

1 minuto

Rest

30 segundos

Conjunto 5: 1 rodada

Suicides

1 minuto

Run

2 minutos

Traveling Froggy Jumps

1 minuto

Run

2 minutos

Rucksack Sprint

1 minuto

Run

2 minutos

Sprint!

1 minuto

Run

2 minutos

Rest

1 minuto

Conjunto 6: 1 rodada

Run 1 Mile

8 minutos

Conjunto 7: 1 rodada

Good Morning Sunshines

1 minuto

Alternating Side Reaches

1 minuto

Downward Facing Dog

1 minuto

Child's Pose

1 minuto

Seated Moon Stretch

1 minuto

Treinos Relacionados

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Other Workout

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Killer Workout

6 mins 52 segs, Intenso

Intense Workout

7 mins 30 segs, Intenso

Total Body Workout

15 mins 30 segs, Intenso

athlete workout

7 mins 30 segs, Moderado

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