KANKODE CAMP

It’s a Wild, Row it, Brutal training camp.
This is a 2 hour session not for jokers who want to impress people. In this session we train together and push each other to do more, it’s a combination of indoor and outdoor training so expect to run with random equipment.
This is the Royal Ramble battle of the week; a way to salute all your weeks efforts and say hello to the weekend.
During this workout you will experience muscle fatigue, and a rigorous test of muscle endurance as well as your aerobic threshold. ⚠️

 If you have an injury or are a beginner this is not the perfect fit for you. Don’t worry you will eventually get there. Set it as a goal to achieve.

Class Details:
  • KANKODE CAMP

  • Class Date : 06/18/2021
  • Start Time : 8:30 AM
  • Class Length : 100Min.
  • Type : Assault Training
  • Intensity : 15/15
  • Equipment : yes
  • Timer : Yes
  • Notes :
  • Remember to book your June 25th Session .
Group wise exercise
Workout Details
Group Name Group Notes Exercises Tempo Sets
Opener - Round 1 Jump Rope 200 10 Min
Dumbbells Burpee 10
Thruster 10
Single arms Sit up 10 Each Side
Transition #1 Rowing 3000 Meter 10 min
Round 2 Push Up 15 10 min
Barbells Row 15
Wall Bal 15
Leg Raise 15
𝚃𝚛𝚊𝚗𝚜𝚒𝚝𝚒𝚘𝚗 #2 Rowing 2500 8 Min
Round 3 - Around the world . DB Jumping Jacks 50 10 Min
Rower Knee Tuck 50
Skip Jumps 50
𝚃𝚛𝚊𝚗𝚜𝚒𝚝𝚒𝚘𝚗 #3 Rowing 2000 6 Min
Round 4 You’re athlete Kettlebell Burpee 10 10 Min
Jump Squat 10
Alternate Big Barbell Front Lunges 10
𝚃𝚛𝚊𝚗𝚜𝚒𝚝𝚒𝚘𝚗 #4 Rowing 1000 4 Min
Super Abs High Plank Kettlebell Pass 40 Sec 4
Kettlebell Kneeling around the world ( L*R ) 40 sec
Elbow Plank Dumbell Pull Push ( L*R ) 40 Sec
Bosu Plank Jack slow Tempo 40 Sec
Medicine Ball Whispers 40 Sec
Medicine Ball Climbers

Mar 28

  -  

April 3rd

10:07 AM
Wednesday 31 Mar
Visit of the Louvre
Difficulty level 7-8

10:07 PM
Wednesday 1 Apr 2021

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Hello! I am Zack Kankode. 👋
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