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131
Workout

Three rounds

~42 min.
~504 kcal
Male
⁉️ Comments

"Three rounds": An effective workout consisting of three rounds of functional loop exercises. Aimed at developing the strength, endurance and coordination necessary for successful performances in martial arts.

Warm up
Forward fold
1
Level: 3
12 sec.
Single leg hip hinge
1
Level: 2
6
Main exercises
Round 1
Low pull
8
Level: 4
14
Forearm extension in palm rest
9
Level: 3
9
Archer pull
8
Level: 3
12
T slide
8
Level: 1
14
Pushup on the hands in standing
8
Level: 2
7
Press pull
8
Level: 1
7
Round 2
Low pull
8
Level: 4
14
Forearm extension in palm rest
9
Level: 3
9
Archer pull
8
Level: 3
12
T slide
8
Level: 1
14
Pushup on the hands in standing
8
Level: 2
7
Press pull
8
Level: 1
7
Round 3
Low pull
8
Level: 4
14
Forearm extension in palm rest
9
Level: 3
9
Archer pull
8
Level: 3
12
T slide
8
Level: 1
14
Pushup on the hands in standing
8
Level: 2
7
Press pull
8
Level: 1
7
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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