Move Warm-up

In Phase 3 we turn the strength work up a notch: We introduce 3 new progressions: Handstand pushups, Pullups and L-sit. Another change is the addition of pairs. This allows us to keep the rest times a bit shorter. Here's how it works. Each pair consists of two different exercises. You do one set of the first exercise, rest the given amount of time, do one set of the second exercise, rest the given amount of time. Repeat for the amount of sets needed.Note that the rep range for pushups and rows changes from 5-8 to 8-12 in this phase. It's okay if that means you're going back a progression or two in these exercises, especially with the increased workload of pullups and handstand pushups. Simply follow this phase for 3 months, there is no clear progression to reach this time.

Связанные тренировки

Basic Workout

9 мин 43 сек, Начинающий

Warm Up2

4 мин 15 сек, Начинающий

Daily Workout

3 мин 3 сек, Средний

In Progress

5 мин 5 сек, Интенсивный

Warm up part 1

4 мин 40 сек, Средний

Workout 1

5 минуты, Средний

Тренировки с одинаковым оборудованием

PHASE 1 EXIT TEST

13 минуты, Начинающий

Ladder Levitation

5 мин 19 сек, Средний

Titan Strength Builder

25 мин 24 сек, Средний

MURPH

1 ч 22 сек, Интенсивный

Crossfit WOD - Woodsman Style Extended

34 минуты, Интенсивный

Hanging Upside-Down Crunches & Hanging Leg Lifts

2 мин 49 сек, Интенсивный