A1. Kettlebell deadlift - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack chins - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): Side plank 3 sets x 30 seconds
B1. 1 leg RDL - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. DB chest press - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Cable stir the pot 3 sets x 30 seconds each side
C1. Cycling - 4 sets x 45secs - Rest time: 20seconds
C2. Kettlebell swings - 4 sets x 15 reps - Rest time: 30 seconds
Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets.
Ensure you stick to the rest time
Enjoy
Matt
Synergy Fitness Systems
WODequipped.com
Daily workout | Phase 1
Back to the beginning. We're working on 3 days on, 1 day off
A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds
B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds
C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds
Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets.
Ensure you stick to the rest time
Enjoy
Matt
Synergy Fitness Systems
WODequipped.com
This week we're starting phase 1 which is designed to build strength, develop good movement patterns.
A1. Glute bridge - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): X crunch 3 sets x 12 total reps
B1. Reverse lunge - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Incline push up - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Ring/TRX roll out 3 sets x 8-10 reps
C1. Run - 4 sets x 60secs - Rest time: 20seconds
C2. Renegade row (pictured) - 4 sets x 12 reps total - Rest time: 30 seconds
Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets.
Ensure you stick to the rest time
Enjoy
Matt
Synergy Fitness Systems
WODequipped.com
This week we're starting phase 1 which is designed to build strength, develop good movement patterns.
A1. Kettlebell deadlift - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack chins - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): Side plank 3 sets x 30 seconds
B1. 1 leg RDL - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. DB chest press - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Cable stir the pot 3 sets x 30 seconds each side
C1. Cycling - 4 sets x 45secs - Rest time: 20seconds
C2. Kettlebell swings - 4 sets x 15 reps - Rest time: 30 seconds
Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets.
Ensure you stick to the rest time
Enjoy
Matt
Synergy Fitness Systems
WODequipped.com
Today we're starting phase 1 which is designed to build strength, develop good movement patterns.
A1. Kettlebell goblet squat - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Ring/TRX/Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): RKC plank 3 sets x 30 seconds
B1. 90/90 split squat - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Push ups - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Static bear crawl 3 sets x 30 seconds
C1. Rower - 4 sets x 200m - Rest time: 20seconds
C2. Walking lunge - 4 sets x 10-12 reps each leg - Rest time: 30 seconds
Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets.
Ensure you stick to the rest time
Enjoy
Matt
Synergy Fitness Systems
WODequipped.com
