{"id":17320,"date":"2023-11-23T13:42:41","date_gmt":"2023-11-23T10:42:41","guid":{"rendered":"https:\/\/crossfitboomerang.com\/quick-workouts\/"},"modified":"2023-12-10T01:39:31","modified_gmt":"2023-12-09T22:39:31","slug":"quick-workouts","status":"publish","type":"page","link":"https:\/\/crossfitboomerang.com\/en\/quick-workouts\/","title":{"rendered":"Quick Workouts"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"17320\" class=\"elementor elementor-17320 elementor-16380\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"wd-negative-gap elementor-element elementor-element-b505902 e-flex e-con-boxed e-con e-parent\" data-id=\"b505902\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c57f449 wd-width-100 elementor-widget elementor-widget-wd_title\" data-id=\"c57f449\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wd_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"title-wrapper wd-set-mb reset-last-child wd-title-color-primary wd-title-style-simple wd-title-size-default text-center\">\n\n\t\t\t\n\t\t\t<div class=\"liner-continer\">\n\t\t\t\t<h4 class=\"woodmart-title-container title wd-fontsize-l\">SHORT BUT EFFECTIVE<\/h4> \n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<div class=\"title-after_title reset-last-child wd-fontsize-xs\">\n\t\t\t\t\t<p>Workouts you can do quickly when you have limited time or during our Open GYM hours<\/p>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cdf91f6 elementor-widget elementor-widget-wd_infobox_carousel\" data-id=\"cdf91f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wd_infobox_carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"wd-carousel-container info-box-carousel-wrapper\">\n\t\t\t<div class=\"wd-carousel-inner\">\n\t\t\t\t<div class=\"wd-carousel wd-grid info-box-carousel\" data-speed=\"2500\" data-wrap=\"yes\" data-autoplay=\"yes\" style=\"--wd-col-lg:3;--wd-col-md:3;--wd-col-sm:1;--wd-gap-lg:10px;\">\n\t\t\t\t\t<div class=\"wd-carousel-wrap\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-d8edb5f\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t01\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\tGrace\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>30 Clean and Jerk 60\/42.5 kg<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-30f86b9\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t02\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\tIsabel\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>30 Snatches (60\/42.5 kg)<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-87e96d8\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t03\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\t500 Meter Row\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>4 rounds, rest 3 minute between the rounds<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-0c107b7\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t04\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\tDiane\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>21-15-9 Deadlift 100\/70 kg,\u00a0Hand Stand Push Up<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-3d2c596\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t05\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\t8 AMRAP\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>10 Burpees,\u00a015 Air Squats,\u00a020 Sit-ups<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-e8e97fb\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t06\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\tFran\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>21-15-9 Thrusters (42.5\/30 kg), \u00a0Pull-up<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-53fbad0\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t07\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\t7 AMRAP\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>15 Calorie Row, 15 Push-ups<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-aefed62\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t08\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\tTabata air squats\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>20 seconds on-10 seconds off for 8 rounds<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-8a5f04e\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t09\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\t18 EMOM\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>1. min:9 Deadlift (90\/50 kg)2. min:7 Bench Press (60\/30 kg)3. min:5 Front Squat (70\/35 kg)<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"info-box-wrapper wd-carousel-item\">\n\t\t\t<div class=\"wd-info-box text-center box-icon-align-top box-style-base color-scheme-  elementor-repeater-item-e66f158\">\n\t\t\t\t\t\t\t\t\t<div class=\"box-icon-wrapper  box-with-text text-size-default box-icon-simple\">\n\t\t\t\t\t\t<div class=\"info-box-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t09\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<div class=\"info-box-content\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<h4\t\t\t\t\t\tclass=\"info-box-title title box-title-style-default wd-fontsize-m\" data-elementor-setting-key=\"title\">\n\t\t\t\t\t\t\t\t12 AMRAP\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t\n\t\t\t\t\t<div class=\"info-box-inner reset-last-child\"data-elementor-setting-key=\"content\"><p>20 Hang power clean (40\/20 kg) ,\u00a020 calorie row<\/p>\n<\/div>\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"wd-nav-arrows wd-pos-sep wd-hover-1 wd-icon-1\">\n\t\t\t<div class=\"wd-btn-arrow wd-prev wd-disabled\">\n\t\t\t\t<div class=\"wd-arrow-inner\"><\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"wd-btn-arrow wd-next\">\n\t\t\t\t<div class=\"wd-arrow-inner\"><\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>SHORT BUT EFFECTIVE Workouts you can do quickly when you have limited time or during our Open GYM hours 01<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-17320","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/pages\/17320","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/comments?post=17320"}],"version-history":[{"count":0,"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/pages\/17320\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitboomerang.com\/en\/wp-json\/wp\/v2\/media?parent=17320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}