Name: Playbook - Matt Fox - W4/D2 Home shred
Uploaded: 2024-01-10T06:26:18.775Z
Duration: 45 min
Description: W4/D2 Home shred

Eduard

Back extensions did not seem to fit, but overall great burn

EMOM: 6 rounds
Complete the designated exercise for the given reps at the top of each minute. Rest 1 min between rounds.

Min 1. Straddle push up 12 10 8
Min 2. Russian twists 50 40 30
Min 3. Around the world 20 15 10
Min 4. Heel taps 60 50 40
Min 5. Kick sits 40 30 20
Min 6. Ground to overhead 40 30 20

Note: 3 different levels of rep targets. Choose one that challenges you. (Advanced, Intermediate, Beginner)

- From a high plank position 
- Jump your feet to the side staggering your stance 
- Jump your legs back to plank and perform a push up
- Repeat to the opposite side repeating back and forth to each side

Straddle push ups

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lying face down, slightly lift your upper body off the ground 
- Circle your arms from behind your back to out in front of your head , then circle back

Around the worlds

- Run in place touching your heels each step 
- Increase speed as you feel comfortable

Heel taps

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Repeat both directions

Kick sits

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down, touch the floor 
- Jump up out of squat reaching your arms up overhead

Ground to overhead

EMOM - ADVANCED

EMOM - INTERMEDIATE

EMOM - BEGINNER

W4/D2 Home shred

Brighid

Luca

Trusting the process, getting bad in shape

Sofia

W1/D1 Home shred

Damn that was hard but lots of fun! Loved the exercises and the challenge! I didn't get through all the rounds thanks to my little 3yo but will give it a crack again soon!

The workout was good and tough. A little confusing to follow the rhythm at first but got it.

Jacob

Would recommend to add level according to the participant’s capacity. Great work out though

Jaime

W1/D2 Home shred

My favourite one so far! The workouts go so well together. You can see why you get us to do the next exercise, they all have purpose 💪🏼

Jason

Tony Newman

Chris White

W1/D3 Home shred

Done! Tabata kills you no matter how fit you are! 😰

Bernie

Kyle

Austin

W1/D4 Home shred

Nicolò

Alex

Gylain

W2/D1 Home shred

It’s not so much getting easier… more that I am enjoying the pain

W2/D2 Home shred

90 lat shuffles and 40 rev burpees.  Brutal

Nick

W2/D3 Home shred

Loved it.  Wall outs are brutal at the end of expert.

W4/D2 Home shred

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