ELITE FÓRUM

Warm up: Full Body CARs Routine Followed by… The Burgener Warm-Up Followed by… Overhead Squats x 10 100 Meter Warm up Run Bear Crawl (Robotic Dog-like) x 20 steps forward Bear Crawl (Robotic Dog-like) x 20 steps backward 100 Meter Warm up Run Overhead Squats x 10 Strength: DB Bench press 100 reps totally (30/17,5Kg DB) Workout: For time: Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row Followed by. . . Ten rounds of: 10 Burpee Jump Backs 15 Air Squats 20 Double Unders Followed by. . . Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Warm up: Overhead Movement Prep Followed by… 3 Rounds of: Static Hang x 30-60 seconds (accumulate if needed) Rest 15-20 seconds Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds Rest 15-20 seconds Rest 15-20 seconds Wall Climbs x 2-4 reps Rest 60 seconds Then… Strength/ Skill: Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Ring Pull-Ups with False Grip x 3 reps *Pull the rings as low to your chest as possible and pronate the hands at the top of the pull-up. The goal is to get the elbows as high as the wrists by pressing down on the rings at the top of the pull-up. Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps Followed by. . . Every 30 seconds, for 3 minutes (6 sets) of: Strict Ring Muscle-Up x 1 rep *If you fail a rep, rest during the following interval, then continue. Workout: Complete as many rounds and reps possible in 90 seconds of: 3 Dumbbell Devil’s Presses (25/17,5Kg DBs) 6 Dumbbell Power Cleans (25/17,5Kg DBs) 9 Dumbbell Thrusters (25/17,5Kg DBs) Rest 90 seconds, and then… Complete as many rounds and reps possible in 90 seconds of: 3 Burpees Over the Dumbbells 6 Dumbbell Clean and Jerks (25/17,5Kg DBs) 9 Dumbbell Front Squats (25/17,5Kg DBs) Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

Main workout for beginners (no equipment needed): Complete as many rounds and reps as possible in 8 minutes of: 10 Single-Leg Ground to Sky Touches 10 Air Squats 30 seconds Static Squat Hold 20 Mountain Climbers immediately into… Complete as many rounds and reps as possible in 4 minutes of: 10 Alternating Cossack Squats 10 Down Ups 10 One leg deadlifts right 10 One leg deadlifts left 2 minutes rest then Complete rounds of 21, 15 and 9 reps for time of: V-Ups Dumbbell Deadlifts 1 minute rest then For time: 21 Burpees 42 Alternating Reverse Lunges 15 Burpees 30 Alternating Reverse Lunges 9 Burpees 18 Alternating Reverse Lunges Complete as many rounds and reps as possible in 10 minutes of: 14 Wall balls 28 Sit Ups