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161
Workout

Be ready

~56 min.
~672 kcal
Male
⁉️ Comments

"Be ready": This training is aimed at preparing fighters to quickly respond to situations in a fight. Includes exercises to improve reaction speed, flexibility and adaptability to be prepared for a variety of combat scenarios.

Warm up
Hammock - Dolphin
1
Level: 2
6
Forward fold
1
Level: 2
12 sec.
Main exercises
Round 1
T - Abduction
8
Level: 3
12
Parallel grip pull-ups
8
Level: 3
12
Press pull
8
Level: 1
7
Press - T Adduction
8
Level: 3
7
A - Abduction (reverse grip)
9
Level: 3
12
Pull-up with a wide grip
7
Level: 2
7
Medium pull (one hand)
5
Level: 2
9
Low pull
8
Level: 4
14
Round 2
T - Abduction
8
Level: 3
12
Parallel grip pull-ups
8
Level: 3
12
Press pull
8
Level: 1
7
Press - T Adduction
8
Level: 3
7
A - Abduction (reverse grip)
9
Level: 3
12
Pull-up with a wide grip
7
Level: 2
7
Medium pull (one hand)
5
Level: 2
9
Low pull
8
Level: 4
14
Round 3
T - Abduction
8
Level: 3
12
Parallel grip pull-ups
8
Level: 3
12
Press pull
8
Level: 1
7
Press - T Adduction
8
Level: 3
7
A - Abduction (reverse grip)
9
Level: 3
12
Pull-up with a wide grip
7
Level: 2
7
Medium pull (one hand)
5
Level: 2
9
Low pull
8
Level: 4
14
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

Comments

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