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  • AVANZADO

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    Jorge Moncada Barcena
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    The document outlines a workout routine consisting of a warm up with tabata exercises, two main AMRAP circuits, and a finishing tabata circuit with abdominal exercises. The first circuit focuses on crunches, inchworms, mountain climbers, and push up twists. The second circuit includes push presses, bicep curls, rows, and tuck ups. The workout concludes with a tabata stretching circuit alternating between sprint sit ups, mountain climbers, hollow body holds, and planks.

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    The document outlines a workout routine consisting of a warm up with tabata exercises, two main AMRAP circuits, and a finishing tabata circuit with abdominal exercises. The first circuit focuses on crunches, inchworms, mountain climbers, and push up twists. The second circuit includes push presses, bicep curls, rows, and tuck ups. The workout concludes with a tabata stretching circuit alternating between sprint sit ups, mountain climbers, hollow body holds, and planks.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    3 views2 pages

    AVANZADO

    Uploaded by

    Jorge Moncada Barcena
    The document outlines a workout routine consisting of a warm up with tabata exercises, two main AMRAP circuits, and a finishing tabata circuit with abdominal exercises. The first circuit focuses on crunches, inchworms, mountain climbers, and push up twists. The second circuit includes push presses, bicep curls, rows, and tuck ups. The workout concludes with a tabata stretching circuit alternating between sprint sit ups, mountain climbers, hollow body holds, and planks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    I.

    WARM UP
    Movilidad General

    TABATA 35 seg On 10 seg Off


    8 ROUNDS

    • Plyo Mountain Climbers


    • Russian Twist
    • Switching Mountain Climbers
    • Flutter Kicks

    Time Cap – 6 min

    II. WOD
    AMRAP (as many rounds as possible)
    • 16 Crunches with Vertical Legs
    • 8 Inchworms
    • 32 Wide Hand Mountain Climbers
    • 8 Push Ups Twits
    Time Cap: 14 min

    Rest 2 min

    AMRAP (as many rounds as possible)


    • 14 DB Push Press
    • 16 DB Bicep Curls
    • 18 DB Rows
    • 20 Tuck Ups
    Time Cap: 14 min
    Total Time Cap- 30 min
    III. AFTER
    Tabata 25 seg On 5 seg OFF
    12 Rounds
    • Sprint Sit Ups
    • Slow Tempo Mountain Climbers
    • Hollow with Puls Arm
    • Forth and Back Plank
    Alternar ambos ejercicios hasta completar los 12 rounds.

    IV. STRETCHING

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