5 Round Friday Workouts

5 Round Friday Workouts2019-02-15T07:44:48+00:00

Every Friday, Coach Kristen does a “5 round” workout and shares it with you.
5 exercises x 5 rounds.

5 Round Friday workouts are meant to be fast. Try not to take breaks, and you’ll be done in under 20 minutes! Feel free to make your own modifications.

Join in the Friday Fun! KOR has open gym from 5:00am-1:00am & 4:00pm-5:00pm.

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@mykorstrength #5RF

401, 2019

5 Round Friday: 1/4/19

Mace Press 10/10
Mace Barbarian Squat 10
Pull Ups 5
Mace Ballistic Lunge 10/10
Dolphin Leg Lifts 10/10
Repeat 5x
1412, 2018

5 Round Friday: 12/14/18

Cable Row 12
Stability Ball Jack Knife 10
Box Step Ups 8/8
Bench Press 10
Rotating Squats 12
Repeat 5x
712, 2018

5 Round Friday: 12/7/18

Plate Curl + Press 15
Med Ball Shot Put 10/10
Side Plank K2E 10/10
Sled Row >/<
Soccer Taps 30
Repeat 5x
3011, 2018

5 Round Friday: 11/30/18

Burpee Deadlift 12
Landmine Rainbow 5/5
Pinch Grip Bent Row 10/10
Slider Pike Up 12
Run 1/4 Lap (100m)
Repeat 5x
911, 2018

5 Round Friday: 11/9/18

Deficit Lunges 16
Robot Push Ups 10
Hanging Knee-to-Elbow 5
Rower 250m
Kneeling KB Chop 10/10
Repeat 5x
3110, 2018

5 Round Friday: 10/31/18

Grave Diggers 10/10
Frankenstein Sit Ups 12
Cauldron Stir 30 sec
Skull Crushers 20
Witch’s Broom Ride 30 sec
Repeat 5x