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219
Workout

Hurricane

~1 h. 1 min.
~732 kcal
Male
⁉️ Comments

"Hurricane": A workout that includes high-difficulty exercises such as reduced-support one-arm rows, static exercises, and upper-body strength exercises. This workout focuses on developing the strength, stability, and endurance needed to perform effectively in combat sports.

Warm up
Golf
1
Level: 2
6
Forward fold
1
Level: 3
10 sec.
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Low pull (one hand - single leg )
9
Level: 2
8
Sprinter start
9
Level: 3
10
High pull - slide T
9
Level: 2
6
Low pull - slide T
7
Level: 1
6
Backward lunge with leg change
7
Level: 5
12
Burpee
9
Level: 3
8
Exit to plank
7
Level: 3
12
Fly Deep Squat
7
Level: 2
12
Press - Y Adduction
8
Level: 3
6
Round 2
Low pull (one hand - single leg )
9
Level: 2
8
Sprinter start
9
Level: 3
10
High pull - slide T
9
Level: 2
6
Low pull - slide T
7
Level: 1
6
Backward lunge with leg change
7
Level: 5
12
Burpee
9
Level: 3
8
Exit to plank
7
Level: 3
12
Fly Deep Squat
7
Level: 2
12
Press - Y Adduction
8
Level: 3
6
Round 3
Low pull (one hand - single leg )
9
Level: 2
8
Sprinter start
9
Level: 3
10
High pull - slide T
9
Level: 2
6
Low pull - slide T
7
Level: 1
6
Backward lunge with leg change
7
Level: 5
12
Burpee
9
Level: 3
8
Exit to plank
7
Level: 3
12
Fly Deep Squat
7
Level: 2
12
Press - Y Adduction
8
Level: 3
6
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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