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Workout of the Week: Competition Workout #3

Posted by BridgeAthletic on Jul 26, 2017 6:25:00 AM

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New and want to try out the BridgeAthletic app experience for yourself? The Workout of the Week will now be available as an in-app experience!  For all our loyal followers, sign up here to join the team and receive the Workout of the Week on your mobile device.  Just give us the basics and we'll set you up on our workout team.  

Step 1: Fill out the form below.

Step 2: Download the BridgeTracker app on your mobile device.

Step 3: We will send you an invite to join the Weekly Workout team. Once you get this, finish your profile and you'll get our Workout of the Week each Friday!


This Week's Workout: Competition Workout #3!

Following up on last month's competition workout, we've got the same exercises ready to challenge you again this month. Compare your results to how you did 4 weeks ago to see the progress you're making!

 Competition Workout #2


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If you like our Workout of the Week articles, check out our newly launched General Fitness training program!  Get 3 fully personalized workouts each week to help you meet your fitness goals and make even more progress every month!

Warmup Set:

Burpees - 10 reps


Lying Thoracic Mobility - Squeeze - 10 each side x 2


Tempo Pushups (3/0/1) - 5 reps x 2


MB Squat-Front Raise - 6 reps x 2 

Main Set:

[No rest between exercises. 60 sec rest between rounds. Repeat x 3]


Wall Sit - 30 / 60 / 90 secs (increase by 30 secs each round)


Star Jumps - 30 secs (as many reps as possible)



Pushups - 30 secs (as many reps as possible)


Front Bridge - 20 / 40 / 60 secs (increase by 20 secs each round)



MB Chest Pass - 30 secs (as many reps as possible)


Core Set:

[Repeat 4 times]


MB Standing Side Throw - 15 each side



As always, don't forget to get a good stretch in to speed recovery and reduce soreness after your workout!

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Topics: Workout of the Week