Home Workout #5
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Workout of the Day
Benchmark Friday
„Borchardt“
Runde 1
5 Burpees
Runde 2
5 Burpees
10 Push Ups
Runde 3
5 Burpees
10 Push Ups
15 Sit-Ups
Runde 4
5 Burpees
10 Push Ups
15 Sit-Ups
20 Pistols
Runde 5
5 Burpees
10 Push Ups
15 Sit-Ups
20 Pistols
25 Air Squats
Runde 6
5 Burpees
10 Push Ups
15 Sit-Ups
20 Pistols
25 Air Squats
30 Double Unders
Runde 7
5 Burpees
10 Push Ups
15 Sit-Ups
20 Pistols
25 Air Squats
30 Double Unders
35 Lunges
Runde 8
5 Burpees
10 Push Ups
15 Sit-Ups
20 Pistols
25 Air Squats
30 Double Unders
35 Lunges
40 Handstand Push Ups
Conditioning
Warm Up:
Workout:
EMOM15
4x10m Shuttle Sprint
- go as hard as Possible and try to stay consistend
Core Workout
Part A:
On a 10:00 min Clock
Complete as many alt. Turkish Get-Ups as possible
Part B:
3 Sets for max reps
20s max Wall Supported Toe Touches
10s Rest
20s max Bicycle Crunches
10s Rest
20s max Plank Rocks
10s Rest
Mobility
Pistol Mobility
Feet Together Squats
Squat Hold + Heel Raise
Ankle Stretch
Single Leg Forward Fold
Front Scale
Wall Supported Hamstring Stretch
Cossack Squats
Pistol Hold + Leg Lift w/ Support
Pistol Hold + Leg Lift
Pistol Transition