FOUNDATIONAL #14

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

Warmup 5 MINS 

1MIN Cat-Cow
1MIN Plate Good Morning
1MIN Plate Crossover Deadlift
1MIN Spiderman Stretch
1MIN Easy Burpee to Plate

Main Workout 40 MINS

4min Work/ 60s Rest, 1 complete circuit

Zone 1
AMRAP
30s Lalanne Plank
100M Row

Zone 2
15x DB Floor Press rx 15kg’s/22,5kg’s
15x Pushups
MAX M Run

Zone 3
AMRAP
30M KB Mixed Load Carry rx 16kg’s/24kg’s
100M Skierg

Zone 4
AMRAP
15x Deadlifts rx 45kg / 65kg
15x Wallballs rx 6kg / 9kg

Zone 5
AMRAP
P1: 24M Arms Only Sled Pull rx 78kg / 102kg
P2: MAX REPS DB Box Step Ups 15kg / 22,5kg
Switch at least after 2mins

Zone 6
15x BB Push Press rx 30kg / 45kg
15x BB Front Squat rx 30kg / 45kg
MAX M Bike

Zone 7
15x Ring/TRX Dip
15x Ring/TRX Row
MAX REPS Jump Rope

Zone 8
AMRAP
30s Pike to Plank with Rower
100M Row