Home Workout: Movement Capacity and Conditioning
This home gym workout targets your movement capacity and challenges your endurance. Work on control, stability and smooth movement patterns.
The metcon turns up the intensity and gets your whole body involved. Adapt the session with or without equipment.
Part 1: Movement Capacity Work
A. EMOM 30′
:40 on / :20 off
1. Bear Crawl
2. Squat Jumps
3. Plank Matrix
4. Lunge Matrix
5. Alt. Plank to Bridge Rotations
Part 2: Metcon
METCON WITH EQUIPMENT
AMRAP 9′
2-4-6-8-10-…
Devil Presses 22.5 /15
Alt. Double DB Step Ups
METCON WITHOUT EQUIPMENT
AMRAP 9′
2-4-6-8-10-…
Burpees
Alt. Step Ups
Want an extra challenge?
Wear a 14LB (women) or 20LB (men) weighted vest.
OR use a backpack with added weight
Home Gym Equipment for Your Training
-34%
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-20%
-20%
-7%
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High-Performance Gym Flooring 1 x 1 m | 10/20/30/43 mm
1 x 1 meter | Recycled rubber granules | Made in EU
from 71,00 €
-20%
Deadlift Jack
Barbell loading aid | Both sides
Original price was: 160,00 €.128,00 €Current price is: 128,00 €.
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