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288
Workout

Developing endurance and strength in the rack

~1 h. 9 min.
~828 kcal
Male
⁉️ Comments

"Developing endurance and strength in the rack": This workout is aimed at strengthening muscles, improving endurance and increasing strength in the fighting stance. Includes exercises aimed at developing strength and stability in position, which helps fighters withstand long fights and effectively confront the enemy.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Latissimus stretch
1
Level: 1
15 sec.
Subscription needed
Single leg hip hinge
1
Level: 2
5
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Bar muscle up
9
Level: 3
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Saw
9
Level: 3
8
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Squat - Y abduction
9
Level: 3
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Round 2
Bar muscle up
9
Level: 3
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Saw
9
Level: 3
8
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Squat - Y abduction
9
Level: 3
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Round 3
Bar muscle up
9
Level: 3
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Saw
9
Level: 3
8
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Squat - Y abduction
9
Level: 3
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Round 4
Bar muscle up
9
Level: 3
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Saw
9
Level: 3
8
Subscription needed
Low pull (one hand)
8
Level: 3
8
Subscription needed
Overhead squats
8
Level: 3
12
Subscription needed
A - Abduction
7
Level: 3
10
Subscription needed
Push ups side crunch
7
Level: 2
6
Subscription needed
Squat - Y abduction
9
Level: 3
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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