
Full body circuit routine
Warm up – 3 Rounds
10 steps Crab Walk
10 steps Bear Crawl
5 Burpee Broad jumps
Workout – 4 Rounds
Reverse Burpees
Backpack Lunge walk
Mountain climbers
Hollow Rock
Bear Crawl
High Knees
Rest 60 sec after each round
Select your work : rest interval based on your fitness level from below.
Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.
Begineers – :15 sec work – :15 sec rest
Intermediate – :20 sec Work – :10 sec rest
Advance – :30 sec work – :15 sec rest
Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners
Reverse Burpees > Burpees
Backpack lunge walk > Lunge walk
Hollow rock > Hollow body hold
Categories: Conditioning, WOD
Completed the entire session from joint mobilisation to stretching in 40 minutes. 👍