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

Seria 1: 1 runda

Burpee Pull-Ups

1 minuta

Push-Ups

30 sekundy

Double Crunches

30 sekundy

Squat Jumps

30 sekundy

Run

2 minuty

Rest

30 sekundy

Seria 2: 2 rund

Push-Ups

30 sekundy

Pull-ups

30 sekundy

Left Tricep Pushups

30 sekundy

Right Tricep Pushups

30 sekundy

Tricep Extensions

30 sekundy

Run

1 minuta

Rest

30 sekundy

Seria 3: 2 rund

V-Sit Crunches

30 sekundy

Left Oblique Crunches

30 sekundy

Right Oblique Crunches

30 sekundy

Hanging Knee Raises

30 sekundy

Explosive Mountain Climbers

1 minuta

Bicycle Crunches

30 sekundy

Run

1 minuta

Rest

30 sekundy

Seria 4: 2 rund

Squat Jacks

30 sekundy

The Heisman Shuffle

1 minuta

Pop Squats

30 sekundy

Calf Raises

30 sekundy

Jumping Lunges

30 sekundy

Jack Jump Tucks

1 minuta

Run

1 minuta

Rest

30 sekundy

Seria 5: 1 runda

Suicides

1 minuta

Run

2 minuty

Traveling Froggy Jumps

1 minuta

Run

2 minuty

Rucksack Sprint

1 minuta

Run

2 minuty

Sprint!

1 minuta

Run

2 minuty

Rest

1 minuta

Seria 6: 1 runda

Run 1 Mile

8 minuty

Seria 7: 1 runda

Good Morning Sunshines

1 minuta

Alternating Side Reaches

1 minuta

Downward Facing Dog

1 minuta

Child's Pose

1 minuta

Seated Moon Stretch

1 minuta

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