FOUNDATIONAL #10

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

Warmup 6 MINS 

1MIN High plank hold hand walk on and off plate
1MIN Paused Plate Squat
1MIN Plank to Samson Lunge stretch
1MIN Hop on Plate
1MIN Alt Lunge to Forward Leg Swing
1MIN Weighted pancake with Plate

Main Workout 28 MINS

3:00 work / 30s rest, 1 complete circuits

Zone 1
3:00 MAX M Treadmill Run, aim for 600m+

Zone 2
3:00 MAX M Sled Push and Drag YGIG rx 102 kg / 152 kg

Zone 3
3:00 MAX x Burpee Box Jump rx 50cm / 60cm

Zone 4
3:00 MAX x Wallballs rx 6kg / 9kg, ball must be held in hands while resting

Zone 5
3:00 MAX x BB Deadlifts rx 85kg / rx 65kg, every 8 DL perform 2x Bar Facing Burpee

Zone 6
3:00 SkiErg, aim for 600m+

Zone 7
3:00 MAX x DB Walking Lunge rx 22,5kg’s / 15kg’s, every 10 Lunge perform 4x DB Thrusters

Zone 8
3:00 RowErg, aim for 600m+

Finisher 8 MINS

MAX M Farmers carry rx 24 kg’s / 32 kg’s
Every 60M perform 8x weighted up downs