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131
Workout

Adrenaline

~50 min.
~600 kcal
⁉️ Comments

"Adrenaline" This workout contains four powerful exercises that can be performed in style cross fit without any equipment. Exercises: weightlifter, pistol, leg raise and medium pulls are great for timed work, complete all rounds without stopping in minimum amount of time. If your fitness is above average, add the number of rounds and try to complete it in the minimum amount of time.

Warm up
Widmill
1
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
Main exercises
Round 1
Overhead squats
7
Level: 2
12
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Round 2
Overhead squats
7
Level: 2
12
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Round 3
Overhead squats
7
Level: 2
12
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Round 4
Overhead squats
7
Level: 2
12
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Round 5
Overhead squats
7
Level: 2
12
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
High pull
6
Level: 3
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
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

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