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March 23rd to 29th WK 3 300/400 GYM

RDM 300 GYM

Session 1

Movement

3 rounds (start light and increase weight)

10 Leg extensions

12 Hamstring curls


Muscle

5 rounds

6 Back squats

12 Calf raises

Rest 1-2 mins after each round


Heart

4 rounds

12 Calorie Row

12 DB Thrusters

12 Burpees


RDM 300 GYM

Session 2 - 300

Movement

3 rounds (start light and increase weight)

10 DB curl and press

12 ring rows


Muscle

5 rounds

8 Bench Press

10 Hanging knee raises

Rest 1-2 mins after each round


Heart

3 rounds

3 Push ups

30 Plate hops

15 Calorie Bike



RDM 300 GYM

Session 3 – 300

Movement

Work continuously for 8 minutes

12 V-ups

12 Calorie bike

50 Plate hops


Muscle

5 Rounds

5 Deadlift

6 Single leg KB deadlift (each leg)

Rest 1-2 mins after each round


Heart

5 rounds

10 DB front squats

10 Mountain climbers

8 Sit ups


Finisher (optional)

1k row


Session 4 – 300

Movement (Start light and increase weight)

3 rounds

10 Bench Dips

10 Tricep Extensions


Muscle

12-10-8-6-4

DB Push press

Barbell Bent over row

Push ups


Heart

5 rounds

3 Burpees

5 Pull ups or ring rows

10 Cal row

6 Sit up


RDM 400 GYM

Session 1

Movement

3 rounds (start light and increase weight)

10 Goblet Squats

10 Leg extensions

10 Hamstring curls


Muscle

6 rounds

6 Back squats

8 Lunges (each leg/weighted if you want)

8 Calf raises

Rest 1-2 mins after each round


Heart

5 rounds

14 Calorie row

12 DB Thrusters

12 Burpees


RDM 400 GYM

Session 2

Movement

3 rounds (start light and increase weight)

8 DB curl and press

12 ring rows or pull ups (can be banded)


Muscle

5 rounds

8 Bench Press

10 Hanging knee raises

Rest 1-2 mins after each round


Heart

5 rounds

5 Push ups

30 Plate hops or star jumps

15 Calorie Bike


RDM 400 GYM

Session 3

Movement

3 rounds

12 V-ups

12 Calorie bike

4 Inchworms


Muscle

6 Rounds

5 Hamstring curls

4 Deadlifts

6 Single leg KB deadlift (each leg)

Rest 1-2 mins after each round


Heart

5 rounds

10 DB front squats

10 Romanian DB deadlifts

10 Mountain climbers

8 Sit ups


Session 4 – 400

Movement (Start light and increase weight)

3 rounds

12 Bench Dips

12 Tricep Extensions

4 Inchworms


Muscle

5 Rounds

12 DB Push press

12 Barbell Bent over row

10 Push ups


Heart

5 rounds

4 Burpees

5 Pull ups or ring rows

10 Cal row

10 Sit ups


Finisher

1k Bike for time


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