Raider Workout

To build up that cross-fit athleticism and prepare you for heavy competition. Update: An entire new workout plan cut into sections based on specific areas of the body to provide a more intense and well balanced workout.

Exercises

Set 1: 1 round

Burpee Pull-Ups

1 minuto

Push-Ups

30 secondi

Double Crunches

30 secondi

Squat Jumps

30 secondi

Run

2 minuti

Rest

30 secondi

Set 2: 2 round

Push-Ups

30 secondi

Pull-ups

30 secondi

Left Tricep Pushups

30 secondi

Right Tricep Pushups

30 secondi

Tricep Extensions

30 secondi

Run

1 minuto

Rest

30 secondi

Set 3: 2 round

V-Sit Crunches

30 secondi

Left Oblique Crunches

30 secondi

Right Oblique Crunches

30 secondi

Hanging Knee Raises

30 secondi

Explosive Mountain Climbers

1 minuto

Bicycle Crunches

30 secondi

Run

1 minuto

Rest

30 secondi

Set 4: 2 round

Squat Jacks

30 secondi

The Heisman Shuffle

1 minuto

Pop Squats

30 secondi

Calf Raises

30 secondi

Jumping Lunges

30 secondi

Jack Jump Tucks

1 minuto

Run

1 minuto

Rest

30 secondi

Set 5: 1 round

Suicides

1 minuto

Run

2 minuti

Traveling Froggy Jumps

1 minuto

Run

2 minuti

Rucksack Sprint

1 minuto

Run

2 minuti

Sprint!

1 minuto

Run

2 minuti

Rest

1 minuto

Set 6: 1 round

Run 1 Mile

8 minuti

Set 7: 1 round

Good Morning Sunshines

1 minuto

Alternating Side Reaches

1 minuto

Downward Facing Dog

1 minuto

Child's Pose

1 minuto

Seated Moon Stretch

1 minuto

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