Name: Playbook - Richard Brindley - Total Wipeout Challenge
Uploaded: 2023-01-04T17:47:24.312Z
Duration: 35 min
Description: Total Wipeout Challenge

WORKOUT DETAILS*
- Ski ERG
- Barbell Walking Lunges
- Hanging Knee Raises
- Ski ERG
- Dumbbell Thrusters
- Medicine Ball Slams

*Customise your weight/resistance preference.

1. Work to your maximum for set time, distance, or calories.
2. Increase speed as comfortable.

Ski ERG

1. Start with a barbell on your upper back.
2. Step forward with the first leg and lower down until both knees are at 90 degrees.
3. Bring back leg even with the first then step forward with this leg.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Barbell Walking Lunges

1. Keeping your core tight.
2. Raise your knees up as high as possible toward your armpits.
3. Avoid swinging.

Hanging Knee Raises

1. Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
2. Stand back up.
3. As you reach extension press the dumbbells overhead.
4. Lower the dumbbells back to your shoulders repeating the movement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Thrusters

1. Hold a Medicine Ball with both hands above your head.
2. Slam the ball on to the ground directly in front of you as hard as you can.
3. Catch the ball with both hands on the bounce and repeat the movement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Total Wipeout Challenge

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