Home / W.O.D. / 11/03/2024 Sunday Workout

WARMUP
1 ROUND
200m Jog
10 Leg Swings Forward + Back (ES)
10 Leg Swings Cross Body (ES)
10 Floor Scrapers
10 Calf Raises
10 Glute Bridge Raises
10 Dead Bugs

Into…

2 ROUNDS
6 Pause Up-Downs (2nd RND: No pause)
6/6 Ankle Rolls In
6/6 Ankle Rolls Out
10 Sec High Knees
10 Sec Butt Kickers
10 Sit Ups

WORKOUT
EMOM x 30 MINUTES
MIN 1 – 15 Up-Down to Target*
MIN 2&3 – 400m Run
MIN 4 – Max Sit-Ups
MIN 5 – Rest

*Target ideally is 6″ above standing reach.

(Score is Total Sit-Ups)

 
Share this page
 

Leave a Reply

Your email address will not be published. Required fields are marked *

 

 

 

BTS on Instagram

 

Workout of the Day

  • 05/25/2025 Sunday Workout

    WARM UP2 ROUNDS1:00 Cardio5 Bootstrapper Squats10 Scap Push Ups10 Alt Groiners with a Twist10 Bird Dogs → 10 Dead Bugs Into… 2 ROUNDS1:00 Cardio10 Air Squats10 Push Ups8 Kip Swings8… Continue reading

     
 

Blog Archives

 

Get in Touch with BTS