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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.
Single leg hip hinge
1
Level: 2
5
Forward lunge
1
Level: 1
15 sec.
Main exercises
Round 1
Bar muscle up
9
Level: 3
10
Hip Press
6
Level: 1
8
Saw
9
Level: 3
8
Low pull (one hand)
8
Level: 3
8
Overhead squats
8
Level: 3
12
A - Abduction
7
Level: 3
10
Push ups side crunch
7
Level: 2
6
Squat - Y abduction
9
Level: 3
12
Press - L Adduction
8
Level: 3
6
Round 2
Bar muscle up
9
Level: 3
10
Hip Press
6
Level: 1
8
Saw
9
Level: 3
8
Low pull (one hand)
8
Level: 3
8
Overhead squats
8
Level: 3
12
A - Abduction
7
Level: 3
10
Push ups side crunch
7
Level: 2
6
Squat - Y abduction
9
Level: 3
12
Press - L Adduction
8
Level: 3
6
Round 3
Bar muscle up
9
Level: 3
10
Hip Press
6
Level: 1
8
Saw
9
Level: 3
8
Low pull (one hand)
8
Level: 3
8
Overhead squats
8
Level: 3
12
A - Abduction
7
Level: 3
10
Push ups side crunch
7
Level: 2
6
Squat - Y abduction
9
Level: 3
12
Press - L Adduction
8
Level: 3
6
Round 4
Bar muscle up
9
Level: 3
10
Hip Press
6
Level: 1
8
Saw
9
Level: 3
8
Low pull (one hand)
8
Level: 3
8
Overhead squats
8
Level: 3
12
A - Abduction
7
Level: 3
10
Push ups side crunch
7
Level: 2
6
Squat - Y abduction
9
Level: 3
12
Press - L Adduction
8
Level: 3
6
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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