FUNCTIONAL BODYBUILDING: Cardio | Isometrics | Legs (Bodybuilding Meets Crossfit)

Full day in the life - Bodybuilding style training with the Functional edge of making it specific to Crossfit, Improving movement and performance.

FULL DAY WORKOUT PLAN:

AM: CARDIO+ISOMETRICS

In a Pair
30 MINUTE MAX CALORIE BIKE
- Single Arm Carry (37.5kg DB)
- Single Arm Overhead Carry (27.5kg DB)
- Single Arm Front Rack Carry (32kg KB)

Walk Distance 75m

Parter A on the bike Partner B does one movement, you will then swap and whilst partner B is on the bike Partner A will complete the same movement - Swap again and then move on to the next movement

NOTE: IF YOU DONT HAVE A PARTNER - Do 90 seconds on the Airbike in between each movement (Keep a consistent pace)

PM SESSION: LEGS

Warm up:
5 Rounds for Quality
- 15 Cable Rows (Retract Scap bthen pull style)
- 16 Banded Kick Outs (Core)

STRENGTH SESSION:

- TEMPO DEADLIFTS: 4 x 10 Reps (50-60% 1RM)
6 Seconds Negative: 2 Seconds Pause: 3 Seconds Positive

- SPLIT LUNGE: 4 x 8-12 Reps on each leg
Tempo: 3:1:1

- SINGLE LEG "STRAIGHT LEG DEADLIFT": 4 x 8-10 Reps Each Leg
Tempo: 2:1:1

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