RumFit WOD 8 – Vera

12

This is cardio workout with emphasis on abs. There is a new abs exercise, which I haven’t seen anywhere 🙂

You can try to do the workout below, if you have at least 3-4 months training experience. In the beginning of the video, the easier versions of the exercises are shown.

If workouts are something new in your life, I advise you to try the 90 day program level 2, first. After it gets easy for you, continue with level 3. In the end of the 90 day program, you will have 6 months experience with workouts. Then, you can try the CrossFit challenge. The list with all workouts is here.

If you want to burn fat of your trouble zones every week, you have to combine both regular workouts with eating the right amount of food for you.

Do 50 reps of every exercise.
1 round is filmed, because on this day, I felt I need just this. I had muscle soreness from the previous days and 10 minute workout was enough. If you want, do more rounds.

Single arm (RIGHT) frog clap
Box/chair jumps
Single arm (LEFT) frog clap
Sitting push NEW
ALT plank leg raise side-back
Watch this exercise in the video at 1:35, I don’t know how to name it and explain it 🙂

Rumi’s time 9:34 min

Write down your time in the comments below and next time you will check your progress 🙂

12 comments

  1. Melodie 3 June, 2015 at 01:46 Reply

    Hello Rumi from Canada. I’m so happy I came across your website. I have been searching for something like this for awhile now and finally found it. Can’t wait to start working out with you. Thank you. Melodie.

  2. Nadia 3 June, 2015 at 22:04 Reply

    Thanks Rumi, great workout! The frog claps were really hard, I couldn’t keep up with you on those. Next time I will aim to keep up.

    Followed this with a kettlebell workout. Looking forward to other WODs you have in store for us!

  3. Katerina Naumova 4 June, 2015 at 09:56 Reply

    I’m so glad I have a box to jump over, I’m too scared to jump on a chair :)) The one arm frog claps made me curse a lot in the first round so in the second I tried to focus more 😉
    I did 2 rounds in 32 minutes. I think I’m slower because I workout after work and I also walk to work, which is a lot and it takes me about 40 minutes. Speed has never been my strong side, but I’m still loving these routines because they are so much fun!
    Thanks for torturing me Rumi 🙂

  4. Buggy 4 June, 2015 at 15:10 Reply

    This workout made me sweating a lot. Usualy I don’t 🙂 The frogs after the jumps on a chair were a real torture. Couldn’t catch my up heart rate, so I did the frogs partialy with two hands. This was my challenge in the workout 🙂 Anyway, I did two rounds for total time 19:41.

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