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    • ELITE TRAINING CENTER

    • KURZY

    • EDUKACE

    • SPORT & WELLNESS

    • ELITE SHOP

    • Fórum

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      1. ELITE FÓRUM
      2. Tréninky
      3. 19.12. 2018 WORKOUT
      Vyhledat
      elitelhenice
      19. pro 2018

      19.12. 2018 WORKOUT



      Warm up:

      3 mins of rowing or biking at a pace where you can nasal breathe only the entire time.

      5 arm circles, each direction: dime size, golf ball size, med ball size, full circles

      Accumulate 3 mins in a hollow hold.

      then

      2 Rounds of

      10 donkey kicks

      45s of Handstand hold

      5 ring pullups


      Strength:

      5 Rounds of: Unsupported Seated Dumbbell Strict Press x 3-4 reps (sit on a bench without back support and press the dumbbells from shoulder to overhead) Rest 2 minutes


      Workout:

      2 Rounds for max reps: 3 Minutes of Assault Bike (or Rowing) 2 Minutes of Dumbbell Push Press (20-25Kg/10-15Kg DBs) 3 Minutes of Rowing (or Assault Bike) 2 Minutes of Ring Dips


      Postworkout:

      Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows Minute 2 – 45 Second Prone Plank Hold

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