Alien 🐺🐍🛰️📡🧬

Controlled AMRap ( there’s always a modification) warmup correctly dynamic warmup/core (5-10mins) incorporate HR monitor if available. Some transitions will take you into a high intensity threshold depending on fitness level/ weight chosen

Exercises

Set 1: 4 rondes

❤️ Matig (Zone 2)

Hammer Curls

1 minuut

AMRap ( controlled reps against time )

Rest

50 seconden

Transition into next exercise

❤️ Matig (Zone 2)

Dumbbell Chest Press

1 min 30 sec

Alternating dumbbell chest press ( controlled AMRap )

Rest

50 seconden

Breath lengthen or shorten rest break as needed

❤️ Matig (Zone 2)

Dumbbell Fly on Bench

1 minuut

Light / moderate weight controlled amrap

Rest

35 seconden

Alternating Bent Over Rows

1 minuut

Light/moderate weight can be done from bench.

Rest

50 seconden

Set 2: 3 rondes

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Kettlebell Goblet Squats

1 min 30 sec

If equipment is available use a barbell,curl bar,or two kettle bells/dumbbell’s don’t fold over(AMRap)

Rest

1 minuut

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Barbell Deadlifts

1 minuut

Can be substituted with dumbbells or kettlebells. (Controlled AMRap moderate weight should move comfortably against time ) ( 8-10 reps )

Rest

1 minuut

Set 3: 2 rondes

❤️ Matig (Zone 2)

Walking Lunges

1 minuut

Add dumbbells/kettlebell forward 30 seconds back 30 seconds

Rest

50 seconden

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Bear Crawls

45 seconden

Time or distance ( if uncomfortable substitute burpee with full jump )

Rest

1 minuut

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Total Workout A (Dumbbells)

1 uur 3 min 30 sec, Gemiddeld

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