Raider Workout

To build up that cross-fit athleticism and prepare you for heavy competition. Update: An entire new workout plan cut into sections based on specific areas of the body to provide a more intense and well balanced workout.

Exercises

Satz 1: 1 Runde

Burpee Pull-Ups

1 minute

Push-Ups

30 seconds

Double Crunches

30 seconds

Squat Jumps

30 seconds

Run

2 minutes

Rest

30 seconds

Satz 2: 2 Runden

Push-Ups

30 seconds

Pull-ups

30 seconds

Left Tricep Pushups

30 seconds

Right Tricep Pushups

30 seconds

Tricep Extensions

30 seconds

Run

1 minute

Rest

30 seconds

Satz 3: 2 Runden

V-Sit Crunches

30 seconds

Left Oblique Crunches

30 seconds

Right Oblique Crunches

30 seconds

Hanging Knee Raises

30 seconds

Explosive Mountain Climbers

1 minute

Bicycle Crunches

30 seconds

Run

1 minute

Rest

30 seconds

Satz 4: 2 Runden

Squat Jacks

30 seconds

The Heisman Shuffle

1 minute

Pop Squats

30 seconds

Calf Raises

30 seconds

Jumping Lunges

30 seconds

Jack Jump Tucks

1 minute

Run

1 minute

Rest

30 seconds

Satz 5: 1 Runde

Suicides

1 minute

Run

2 minutes

Traveling Froggy Jumps

1 minute

Run

2 minutes

Rucksack Sprint

1 minute

Run

2 minutes

Sprint!

1 minute

Run

2 minutes

Rest

1 minute

Satz 6: 1 Runde

Run 1 Mile

8 minutes

Satz 7: 1 Runde

Good Morning Sunshines

1 minute

Alternating Side Reaches

1 minute

Downward Facing Dog

1 minute

Child's Pose

1 minute

Seated Moon Stretch

1 minute

Verwandte Workouts

Raider Workout 2

1 Std 5 Min 30 Sek, Intensiv

Tough Workout I

19 Min 10 Sek, Intensiv

My Workout

17 Min 15 Sek, Mäßig

Crazy Workout

12 Min 57 Sek, Intensiv

Total Workout

20 Min 15 Sek, Mäßig

Wednesday Workout

39 Min 20 Sek, Mäßig

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