This workout is for advanced. The goal is to do it the fastest you can, BUT with proper form and full range of motion. Here are all Rumfit WODs.
If workouts are something new in your life, start with 90 day challenge level 2. After you finish it, continue with level 3. After you are done with level 3, you can try the workout below.
You can be in best shape in your life with short workouts like this BUT, only if you combine training with eating the right amount of food for you.
The easier version of each exercise is shown in the video.
I part – body weight exercises
2 or 3 rounds
1. Burpee with push up – 20
2. LEFT leg jump, RIGHT leg kick – 20
3. Broad jump, walk back + squat jump – 20
4. RIGHT leg jump, LEFT leg kick – 20
5. Plank ALT pigeon crunch – 20
Note: Chest touches the floor, when you do push ups. When doing the pigeon crunch, the shank of bend leg should be twist outside. In this way you feel the abs really much, than only with bend knee. If you can’t fulfill this, do as much as you can and your goal is some day to do the exercises with full range of motion.
II part – with equipment, correction part
1 or 2 rounds
1. LEFT leg side raise – 50
2. ALT renegade row – 50
3. RIGHT leg side raise – 50
4. Torso and leg raise – 20
5. Swing – 50
Share with us your time of every part in the comments below, so the next time you will see if you do it faster or slower.
I part, 2 rounds – 11:40 min
II part, 1 rounds – 6:40 min