BASIC WOD

Treenit soveltuvat kaikille kuntotasosta riippumatta. Alla näet harjoituksen ja tunnilla valmentaja opastaa sinulle liikkeisiin variaatiot.

RPE 7-(9)

Warmup 4 MINS

AMRAP

4x Cat-Cow
6x Hand release Push-ups
8x Hamstring Bridge
10x Alt. Rev. Lunge and Twist

ERGO it up 32 MINS

07:00 Work/ 1min Rest, 1 Complete Circuit

ZONE 1
P1: 250M Row (timer)
P2: MAX REPS DB Box Step Up rx 15kg / 22,5kg, rx 50cm / 60cm
Scale meters to beat cap 01:15 or less

ZONE 2
P1: 250M Ski (timer)
P2: BB Thrusters rx 30kg / 45kg
Scale meters to beat cap 01:15 or less

ZONE 3
P1: 500M Bike (timer)
P2: MAX M Single arm KB OH Carry
Scale meters to beat cap 01:15 or less

ZONE 4
P1: 6x Man Makers rx 12,5kg’s / 17,5kg’s
P2: Run on Curv runner
Scale REPS to beat cap 01:15 or less