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.

Verwandte Workouts

Basic Workout

9 Min 43 Sek, Anfänger

Warm Up2

4 Min 15 Sek, Anfänger

Daily Workout

3 Min 3 Sek, Mäßig

In Progress

5 Min 5 Sek, Intensiv

Warm up part 1

4 Min 40 Sek, Mäßig

Workout 1

5 minutes, Mäßig

Workouts mit demselben Equipment

PHASE 1 EXIT TEST

13 minutes, Anfänger

Ladder Levitation

5 Min 19 Sek, Mäßig

Titan Strength Builder

25 Min 24 Sek, Mäßig

MURPH

1 Std 22 Sek, Intensiv

Crossfit WOD - Woodsman Style Extended

34 minutes, Intensiv

Hanging Upside-Down Crunches & Hanging Leg Lifts

2 Min 49 Sek, Intensiv