Uge 3 Træning 5

AMRAP 5

4 walkouts + 4 shouldertaps
4 tuck jumps
8 glute bridges
8 cossack squats
10 meter bear crawl

Dagens workout er mulig at lave som teamWOD eller individuelt. Du bestemmer.

Buy in

1600 m roning
KB front rack hold @2x12/20 Intermediate: @2x16/24 RX: @2x20/28

Hvert skift: 6 synkrone goblet squats @12/20 Intermediate: @16/24 RX: @20/28

Del som I vil. Én person roer, mens den anden holder KB’s i front rack.

16 runder (YGIG=lav en runde hver)

10/12 cal Bike
5 Knee raises/knees to elbows/T2B
5 Ring rows/Pull ups
5 Burpees to target

Buy out:

1600 m roning
KB farmer hold @2x16/24 Intermediate: @2x24/32 RX: @2x32/40

Hvert skift: 6 synkrone KB swings @16/24 Intermediate: @24/32 RX: @32/40

Del som I vil. Én person roer, mens den anden holder KB’s i front rack.

TC: 42

Kommentar: Vær opmærksom på at KB’s stiger i vægt.

4 RUNDER

200 m roning
20 m KB front rack walk @2x12/20 Intermediate: @2x16/24 RX: @2x20/28
6 Goblet squats @12/20 Intermediate: @16/24 RX: @20/28

2 min pause

8 RUNDER

10/12 cal Bike
5 Knee raises/knees to elbows/T2B
5 Ring rows/Pull ups
5 Burpees to target

2 min pause

4 RUNDER

200 m roning
20 m KB farmer walk @2x16/24 Intermediate: @2x24/32 RX: @2x32/40
6 KB swings @16/24 Intermediate: @24/32 RX: @32/40

TC: 35

Kommentar: Vær opmærksom på at KB’s stiger i vægt.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES