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

Série 1 1 ronde

Burpee Pull-Ups

1 minute

Push-Ups

30 secondes

Double Crunches

30 secondes

Squat Jumps

30 secondes

Run

2 minutes

Rest

30 secondes

Série 2 2 rondes

Push-Ups

30 secondes

Pull-ups

30 secondes

Left Tricep Pushups

30 secondes

Right Tricep Pushups

30 secondes

Tricep Extensions

30 secondes

Run

1 minute

Rest

30 secondes

Série 3 2 rondes

V-Sit Crunches

30 secondes

Left Oblique Crunches

30 secondes

Right Oblique Crunches

30 secondes

Hanging Knee Raises

30 secondes

Explosive Mountain Climbers

1 minute

Bicycle Crunches

30 secondes

Run

1 minute

Rest

30 secondes

Série 4 2 rondes

Squat Jacks

30 secondes

The Heisman Shuffle

1 minute

Pop Squats

30 secondes

Calf Raises

30 secondes

Jumping Lunges

30 secondes

Jack Jump Tucks

1 minute

Run

1 minute

Rest

30 secondes

Série 5 1 ronde

Suicides

1 minute

Run

2 minutes

Traveling Froggy Jumps

1 minute

Run

2 minutes

Rucksack Sprint

1 minute

Run

2 minutes

Sprint!

1 minute

Run

2 minutes

Rest

1 minute

Série 6 1 ronde

Run 1 Mile

8 minutes

Série 7 1 ronde

Good Morning Sunshines

1 minute

Alternating Side Reaches

1 minute

Downward Facing Dog

1 minute

Child's Pose

1 minute

Seated Moon Stretch

1 minute

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Intense Workout

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Intense Workout

21 minutes 55 secondes, Intense

Total Body Workout

15 minutes 30 secondes, Intense

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