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188
Workout

The most powerful complex

~48 min.
~576 kcal
⁉️ Comments

"The most powerful complex” This complex consists of exercises, the elements of which are present in CrossFit. Burpees in loops, jumping jacks, squat rotations and pull-ups - all these motor actions will help develop strength endurance, give the body powerful a shake-up for the development of physical qualities. Changing the load has a positive effect on development athlete improving overall progress in elite sports.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Sumo squat
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
15 sec.
Hero pose
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Burpee
10
Level: 4
8
Squat jump
10
Level: 3
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Pull-up with a wide grip
8
Level: 3
6
Round 2
Burpee
10
Level: 4
8
Squat jump
10
Level: 3
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Pull-up with a wide grip
8
Level: 3
6
Round 3
Burpee
10
Level: 4
8
Squat jump
10
Level: 3
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Pull-up with a wide grip
8
Level: 3
6
Round 4
Burpee
10
Level: 4
8
Squat jump
10
Level: 3
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Pull-up with a wide grip
8
Level: 3
6
Round 5
Burpee
10
Level: 4
8
Squat jump
10
Level: 3
12
Torso rotation with squat (from side ot side)
8
Level: 1
10
Pull-up with a wide grip
8
Level: 3
6
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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