Workout of the Week: Competition Workout #5

Posted by BridgeAthletic on Jan 11, 2017 6:00:00 AM

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Step 1: Fill out the form below.

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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 #5!

Follow up last week's Wall Sit & Pushup Competition Workout with another two exercise Competition! Together, these will set a good baseline for the year to measure your progress.

Competition Workout

 

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If you like our Workout of the Week articles, check out our newly launched General Athletic 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:

Jumping Jacks - 10 reps

 

Lying Thoracic Mobility - Squeeze - 10 each side x 2

 

TRX Alligator - 3 each way x 2

 

Squat-Lunge Combo - 7 each x 2 

Main Set:

Supine Row Intro - 5 reps

 

Burpees - 5 reps

 

Supine Row - 20 secs (as many reps as possible) 

 [Repeat x3 with 10 secs rest between]

 

Burpees - 30 secs (as many reps as possible) 

[Repeat x3 with 10 secs rest between]

 

 

Core Set:

[Repeat x3]

 

Side V-Ups - 12 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