FOUNDATIONAL #18

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

RPE 7-8

Warmup 5 MINS 

01:00 Weighted Bowler Lunges
01:00 Bolt Push-ups
01:00 Situp to Glute Bridges
01:00 Weighted Jefferson Curls
01:00 Ergo or 200m Run

Main Workout 43 MINS

7:30min Work/ 1:15min Rest, 1 complete circuit

ZONE 1
3rnds
01:15 Sandbag Clean to Shoulder rx 20kg / 30kg
01:15 MAX Cals BikeErg

ZONE 2
3rnds
01:15 Burpee Box Jump rx 50cm / 60cm
01:15 MAX M SkiErg

ZONE 3
3rnds
01:15 Arms Only Sled Pull rx 78kg / 102kg
01:15 DB 1 Arm Devil’s Press rx 15kg / 22,5kg

A1: Weight on sled 102kg / 152kg

ZONE 4
3rnds
01:15 KB Teapot
01:15 10 M Bear Crawl, 10 M Reverse Bear Crawl

ZONE 5
AMRAP
200m Run / 250m Row
30s Hollow Body Flutter Kicks