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

Set 1: 1 ronde

Burpee Pull-Ups

1 minuut

Push-Ups

30 seconden

Double Crunches

30 seconden

Squat Jumps

30 seconden

Run

2 minuten

Rest

30 seconden

Set 2: 2 rondes

Push-Ups

30 seconden

Pull-ups

30 seconden

Left Tricep Pushups

30 seconden

Right Tricep Pushups

30 seconden

Tricep Extensions

30 seconden

Run

1 minuut

Rest

30 seconden

Set 3: 2 rondes

V-Sit Crunches

30 seconden

Left Oblique Crunches

30 seconden

Right Oblique Crunches

30 seconden

Hanging Knee Raises

30 seconden

Explosive Mountain Climbers

1 minuut

Bicycle Crunches

30 seconden

Run

1 minuut

Rest

30 seconden

Set 4: 2 rondes

Squat Jacks

30 seconden

The Heisman Shuffle

1 minuut

Pop Squats

30 seconden

Calf Raises

30 seconden

Jumping Lunges

30 seconden

Jack Jump Tucks

1 minuut

Run

1 minuut

Rest

30 seconden

Set 5: 1 ronde

Suicides

1 minuut

Run

2 minuten

Traveling Froggy Jumps

1 minuut

Run

2 minuten

Rucksack Sprint

1 minuut

Run

2 minuten

Sprint!

1 minuut

Run

2 minuten

Rest

1 minuut

Set 6: 1 ronde

Run 1 Mile

8 minuten

Set 7: 1 ronde

Good Morning Sunshines

1 minuut

Alternating Side Reaches

1 minuut

Downward Facing Dog

1 minuut

Child's Pose

1 minuut

Seated Moon Stretch

1 minuut

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Intense Workout

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Intense Workout

21 min 55 sec, Intens

Total Body Workout

15 min 30 sec, Intens

Topkeuze voor deze Workout

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