4.1 Tuesday | Home
A progressive build on our back and biceps, finishing with a Mini Metcon! This is what you are here for, let’s get after it!
WARM UP
bodyweight CARDIO WARM UP
3 Minutes
Perform 3 minutes of continuous movement of your choosing.
WALKOUT
30 seconds
Inhale, reach for the floor. Hold plank for an extra count. Exhale reverse movement.
SUPERMAN
30 seconds
Inhale, then begin movement, exhale a you reverse back.
THORACIC ROTATION
30 seconds each side
Inhale as you open up, exhale as you twist
Superset 1 — 3X
Note- A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in-between. Rest 30 seconds at the end of each round
EQUIPMENT
DUMBBELLS
EXERCISES
12-15 reps LAT PULLOVER
12 reps ROW + STATIC HOLD DUMBBELLS each side
30 seconds Rest
LAT PULLOVER
Can be performed lying on the floor
12-15 reps Moderate to heavy
I’ll use a single 25-30lb DB
Build weight if able to maintain reps
ROW + STATIC HOLD
12 reps each side I’ll use a pair of 25lb DBs.
One arms stays at a static hold to your side while the other arm continues working
Superset 2 — 3X
Note- Perform exercises back to back with no rest. Rest 30 seconds at the end of each round.
EQUIPMENT
BENCH/ELEVATED SURFACE
DUMBBELLS
LONG LOOP RESISTANCE BAND
EXERCISES
12-15 reps SINGLE ARM ROW
15-20 reps LAT PULLDOWN
Rest 30 seconds
SINGLE ARM ROW
12-15 reps Heavy as possible
I’ll work around 50-65lbs
As you increase weight each round your reps may decrease. That’s okay, push your weight here!!
LAT PULLDOWN
15-20 reps
Double up on bands if able or choke up and move hands closer to the top of the band.
Circuit 3 — 3X
Note- Perform one exercise after the other with no rest between. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
Next 3 exercises are done without setting down the weights
7-10 reps BOTTOM 1/2 BICEP CURL
7-10 reps TOP 1/2 BICEP CURL
7-10 reps BICEP CURL
60 seconds Rest
BOTTOM 1/2 BICEP CURL
7-10 reps Moderate load
I’ll use 15lb DBs
TOP 1/2 BICEP CURL
7-10 reps
I’ll use 15lb DBs
BICEP CURL
7-10 reps
I’ll use 15lb DBs
MINI Sprint Superset 4— 4X
As fast as possible
Note- For this Metcon you will perform one exercise after the other. Complete all rounds as quickly as possible
EQUIPMENT
MAT
JUMP ROPE
EXERCISES
5 reps HAND RELEASE PUSH UP
30 reps JUMP ROPE
Repeat 4x with little to no rest
HAND RELEASE PUSH UPS
5 reps
Modify- Regular push ups
JUMP ROPE
30 Jumps
Advance to 15 double-unders. If you do not have a jump rope, pretend or do jumping jacks
COOLDOWN
Take additional time to stretch and foam roll as needed.
SHOULDER STRETCH + HIGH ELBOW
30 seconds alt arms
CAT COW
30 seconds
SUPINE SPINAL
30 seconds each side