Move Warm-up

In Phase 3 we turn the strength work up a notch: We introduce 3 new progressions: Handstand pushups, Pullups and L-sit. Another change is the addition of pairs. This allows us to keep the rest times a bit shorter. Here's how it works. Each pair consists of two different exercises. You do one set of the first exercise, rest the given amount of time, do one set of the second exercise, rest the given amount of time. Repeat for the amount of sets needed.Note that the rep range for pushups and rows changes from 5-8 to 8-12 in this phase. It's okay if that means you're going back a progression or two in these exercises, especially with the increased workload of pullups and handstand pushups. Simply follow this phase for 3 months, there is no clear progression to reach this time.

相关锻炼

Basic Workout

9 分钟 43 秒, 适度

Warm Up2

4 分钟 15 秒, 适度

Daily Workout

3 分钟 3 秒, 中度

In Progress

5 分钟 5 秒, 激烈

Warm up part 1

4 分钟 40 秒, 中度

Workout 1

5 分钟, 中度

使用相同器材的锻炼

PHASE 1 EXIT TEST

13 分钟, 适度

Ladder Levitation

5 分钟 19 秒, 中度

Titan Strength Builder

25 分钟 24 秒, 中度

MURPH

1 小时 22 秒, 激烈

Crossfit WOD - Woodsman Style Extended

34 分钟, 激烈

Hanging Upside-Down Crunches & Hanging Leg Lifts

2 分钟 49 秒, 激烈