This workout is for advanced. The goal is to do it the fastest you can, BUT with proper form and full range of motion. The list with all Rumfit WODs.
If you are a beginner with the workouts, start with the 90 day challenge level 2. After you do it, continue with level 3. After you are done with the 90 day program, you can try the workout below.
You can be in the best shape of your life if you do short workouts like this, BUT only if you combine them with eating the right amount of food for you.
The easier version of the exercises are shown in the video.
I part – body weight exercises
Do all exercises in reverse pyramid – 50 reps, after that 40, 30, 20, 10 reps.
1. ALT Jump lunge
2. Chaturanga in-out jumps
3. Abs kicks
Note: Do the lunges with the knee right above the floor. The elbows are near to the body in Chaturanga exercise. The strength comes from the abs in the abs kicks.
II part – with equipment, correction part
1. RIGHT side elevated renegade row – 10
2. LEFT leg raise from left side elevated side plank – 10
3. LEFT side elevated renegade row – 10
4. RIGHT leg raise from right side elevated side plank – 10
5. Abs diagonal arm-feet touch – 10 doubles
6. LEFT leg side raise – 30
7. Torso raise – 10
8. Sumo dead lift + over head pull – 10
9. RIGHT leg side raise – 30
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 – 11 min
II part, 2 rounds – 10:40 min
Done! Great workout! My time is 13′.44″ Part I and 13′.39″ Part II. I hope to improve my time in next workout. My friends and I love you and we invite you to enter in our facebook group https://www.facebook.com/groups/workoutitalia/ . I’m waiting to see Dima.
I’m sorry for my bad english.
Have a nice day Rumi 🙂
I have to admit that this workout was too dificult to me. Even could not start the second round of the second part 🙁
1 part: 13:32
2 part: around 5:00
It matters that you worked out! Next time you’ll be stronger 🙂
Definitely this time I am stronger. My hands were shaking but I made it!
Part 1: 9:00
Part 2: 11:00
4 minute faster for the first part! You are definitely stronger now!
This workout was brutal! I love it <3
My time was : 11:03 for I part 🙂
Really hard workout, loved the pyramid style! I did this yesterday but didn’t record my time as I thought I’d just follow along at your pace. Well I couldn’t! Had to pause the video to rest for both the chaturangas and the rows. I definitely have room for improvement next time round 🙂
Thank you for your feedback 🙂 The important thing is you did work out 🙂
Repeated this today.
Part 1: 11:02. 73 cals, HR144/211(!)
Part 2: 10kg for rows and 2 x 6 kg for sumos.
What heart rate!!! This is hard training!
Good day Rumi!!!
wow….!!!! what a great workout!!! part 1 : 13:36 and part 2: 14:30…I need to improve my time!!! I burnt 223 calories 🙂
The chaturanga in and out jumps….was very challenging…!!! I needed to stop every 10 jumps…! lol I enjoyed it very much!!!
Can’t wait the Dima workout on Monday…now, I deserve my 2 days rest!!
Have a wonderful weekend Rumi!!
You deserve it girl 🙂