Hello and welcome to the Full-body Manmaker CrossFit workout.
The Manmaker workout is something that I do regularly when I don’t feel like training. It’s simple & at the same time very effective with little workout space needed.
Just start with one rep and keep building on that.
But first thing’s first – never skip your warm-up!
It’s just as important as your actual workout.
I could go on and keep rambling about the importance of warming up but I already did that in a different post.
If you have a little more time, give this extensive warm-up a try:
Full-body Manmaker CrossFit workout
50 Reps for time:
1 rep =
Renegade Row (R)
Renegade Row (L)
Dumbbell Push-Up to Squat Clean Thruster
Overhead Lunge (R)
Overhead Lunge (L)
In case you want and save the workout for later, here is the image:
How to approach it?
Before you start the workout do the full repetition a couple of times to get a feel of the movement.
After you have done that, pick a weight with which you can do 2 to 3 reps unbroken.
To be fair – 50 reps can seem like a lot when you start out.
Trick your mind a little bit and break up the 50 reps into different sets of reps.
For example: Try with 5 x 10 reps and you focus on those 10 reps.
Don’t forget to take it one rep at a time and focus on good quality movement.
If you need to scale the workout, make sure to scale the reps first before you scale the movement.
If you need to scale the movement, break it up the complex movements into multiple single movements.
For example: Overhead Lunge
Do a single-arm Push-Press, bring the weight to the side, and do a lunge.
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
If you enjoyed this Full-body Manmaker CrossFit workout, you should definitely give the following a read and bookmark them for later: