01 Apr, 2021
Zoom Workout 4.1.21
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Metcon
EMOM x 8 mins:
1. Spiderman Lunge with Thoracic Rotation
2. Downward Dog to Seal/Sphinx
3. Scorpion
4. V-Rolls
1. Spiderman Lunge with Thoracic Rotation
2. Downward Dog to Seal/Sphinx
3. Scorpion
4. V-Rolls
Metcon
Complete 2 rounds of:
30 secs/side Bulgarian Split Squats
30 secs/side Single Leg Deadlifts
30 secs Downward Dog to Push Ups
30 secs/side Bulgarian Split Squats
30 secs/side Single Leg Deadlifts
30 secs Downward Dog to Push Ups
Metcon (Time)
AQAP complete:
500 Step Ups
Every 50 Step Ups stop and complete:
10 Push Ups
10 Sit Ups
100m Run
500 Step Ups
Every 50 Step Ups stop and complete:
10 Push Ups
10 Sit Ups
100m Run
Time Cap: 30 mins
For Step Ups use a chair, bench, step, coffee table, whatever you have available.
If you are unable to do the 100m Run then perform 20 Jumping Jacks
Metcon (AMRAP – Reps)
Core Finisher
3 min AMRAP of:
DB Pull Across Plank
3 min AMRAP of:
DB Pull Across Plank
Perform as many of the Pull Across as you can in the 3 mins. Each Pull Across = 1 rep. If you do not have a DB then you can use any object that will pose a challenge. The heavier the object the more of a challenge.
