07 Apr, 2021
Zoom Workout 4.7.21
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Metcon
FOAM ROLL
Spend at least 5 mins on the Foam Roller
Progress methodically over the following:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Glutes
Hamstrings (L+R)
Calves (L+R)
Quads
IT Band (L+R)
(If you do not have a Foam Roller then spend
5 mins in a total body stretch)
Spend at least 5 mins on the Foam Roller
Progress methodically over the following:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Glutes
Hamstrings (L+R)
Calves (L+R)
Quads
IT Band (L+R)
(If you do not have a Foam Roller then spend
5 mins in a total body stretch)
Metcon (6 Rounds for reps)
Complete the following for reps:
2 mins Max DUs / Lateral Hops / Jumping Jacks
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups or Lunges
2 mins Max DUs / Lateral Hops / Jumping Jacks
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups or Lunges
Metcon
10 Rounds for Time:
Sprint 100m
Walk 100m
(If you are unable to run outside then perform
10 rounds of 30 secs High Knees, 30 secs Rest)
Sprint 100m
Walk 100m
(If you are unable to run outside then perform
10 rounds of 30 secs High Knees, 30 secs Rest)
Metcon
Complete 3 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
30 sec Front Plank Hold
Rest 60 secs at the end of each set (no rest between movements)
30 sec Hollow Hold
30 sec/side Side Plank
30 sec Front Plank Hold
Rest 60 secs at the end of each set (no rest between movements)
