Viking Up – Gorilla WOD

6 pack ripped gorilla abs

This is a full body intense workout. Mainly targeting the leg muscle groups with great
Stretch before you get to the Bootcamp.

cardio.

Step 1:
1 K run (Fast)

Sweat dries. Blood clots. Suck it up princess

Step 2:
Stair climbs 60 seconds

Followed by one of the followings + 60 second rest.  Repeat until all the following are finished.

A) Mountain Climbs
B) Elevated Explosive Pushups
C) Burpees
D) 180′ Jumps
E) Straight Leg  Arm-to-toe jumps
F) Elevated One Leg Pushups
E) Plank and Jacks

 

Easy as driving a Toyota Landcruiser

DONE!


Viking Up – Fox WOD

 

Part 1:

Back and Abs (3 sets)

Team leg push abs
Plank

Part 2:

6 Sets – 30 second each  (Rest 30-60 second at end of the set)

180′ Squat Jumps
Hindu Pushups
3Step Hops (One Hop to front, 3 steps back)
Pushup Jumping jacks

Part 3:

1.0K Sprint (Southsea Skatepark length= 250m = 4x )
15 Burpees

 

DONE


WOD: Viking Up Ex1 – Full Body AbsOnFire Training

Summary:

Warm up:
Stair climbs – 2 minute climb 1 minute rest (Repeat 3x)
Forward/Back jumps – 1 minute 30 second rest (Repeat 3x)

Conditioning:
*Circuit training* 1 minute each on 1st round, 30 second on 2nd round.

Box Jumps
Burpees
Wide Arm Pushups
Squats
Narrow Arm Pushups
Burpees
Forearm Triceps Pushup
Skipping
Seatups (TRX if required)
Russian Twist
Sprint
Pushups
Band Chest Press
TRX Back Ext
** Repeat **