Superband Workout Guide Compressed

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Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn’t be taken as medical advice. You should get a physicians approval before attempting any of the information in this program. This program is designed for healthy adults of 18 years and older. If you have any existing injuries, conditions or health issues, please seek your physician’s approval before attempting any type of information in this program. The author is not liable or responsible for any damages, resulting from the use of this program. The user acknowledges any risk of injury, caused or alleged, with the use of this information. If your physician advises to not use the information provided in the program, please abide by those orders. All rights reserved. No part of this publication may be reproduced, transcribed, transmitted, or translated in any language, without the written permission and signature of the author.

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WOD 1 3 Sets of 10 Each… Lunge to chest press Bent Over Rows Pulldowns Date

Result

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WOD 2 Complete For Time… 25 Resisted Pushups 25 Deadlifts 25 Bent Over Rows Date

Result

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WOD 3 “Bi’s and Tri’s 5 Sets of 10 Reps Bicep Curls (two arms) Tricep Extensions

Date

Result

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WOD 5 “Bi’s and Tri’s 5 Sets of 10 Reps Bear Crawls Snap Downs

Date

Result

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WOD 6 Tabata 1 20 Seconds of Work/10 Seconds Rest/8 Rounds

Overhead Squats *Score is lowest round

Date

Result

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WOD 7 Tabata 2 20 Seconds of Work/10 Seconds Rest/8 Rounds

Snap Downs Date

Result

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WOD 8 Complete For Time 25 Pull Downs 25 3 point pulls 25 Thrusters (2 arms)

Date

Result

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WOD 9 Tabata 3 20 Seconds of Work/10 Seconds Rest/8 Rounds Thrusters (2 arms) *Score is lowest round

Date

Result

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WOD 10 Abs WOD 3 Rounds 25 Reverse Crunches 25 Wood Chops (Each Side)

Date

Result

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WOD 10 5 Rounds 1 Minute Bear Crawls 1 Minute Archers 1 Minute Lunge to Chest Press 1 Minute Rest Date

Result

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WOD 11 Tabata 4 20 Seconds Work/10 Seconds Rest/8 Rounds Thrusters (1 Arm) Bent Over Rows

Date

Result

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WOD 12 3 Rounds… 1 Minute 2 Point Pull (Switch at 30sec) 1 Min Snap Downs 1 Minute Hammer Curls 1 Minute Tricep Pressdown

Date

Result

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WOD 13 10 Down To 1 Bicep Curl Tricep Extension Reverse Crunches

Date

Result

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WOD 14 As Many Rounds As Possible In 8 Minutes Of… 10 Bear Crawls 10 Thrusters (2 arms)

Date

Result

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WOD 15 3 Rounds For Time 1 Minute Running In Place 1 Minute Squat Jumps 1 Minute Side Jumps

Date

Result

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WOD 15 Tabata 5 20 Seconds Work/10 Seconds Rest/8 Rounds Reverse Crunches *Score is Lowest Round

Date

Result

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WOD 16 Tabata 6 20 Seconds Work/10 Seconds Rest/8 Rounds Wood Chops *Each Side

Date

Result

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WOD 17 Tabata 6 5 Rounds For Time… 10 Resisted Pushups 10 Deadlift to Bent Over Rows

Date

Result

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WOD 18 Max Test 1 Min Max Resisted Pushups 1 Min Bear Crawls 1 Min Squat Jumps *Rest 1 Minute *Repeat 2 times Date

Result

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WOD 19 3 Sets of 10 of…. T Rows Chest Fly One Arm Chest Press

Date

Result

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WOD 20 3 Sets of 10 of…. T Rows Chest Fly One Arm Chest Press

Date

Result

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WOD 21 Complete For Time… 5 Bear Crawls 10 Snap Downs 5 Bear Crawls 20 Snap Downs 5 Bear Crawls 30 Snap Downs

Date

Result

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