FOUNDATIONAL #16
Treenit soveltuvat kaikille kuntotasosta riippumatta. Alla näet harjoituksen ja tunnilla valmentaja opastaa sinulle liikkeisiin variaatiot.
RPE 7-8
Warmup 5 MINS
4+4x Plate OH Alt Reverse Lunge
15s Pogo Jumps to Plate
4x Burpee to Plate
By In
By in 1200 run
Scale distance to fit in time cap 7mins or less
S1: 900m Jogg
S2: 600m Walk
Main Workout 30 MINS
2min Work/ 30s Rest, 2 complete circuit
Zone 1
AMRAP
6x DB Push Press rx 15kg’s / 22,5kg’s
6x Dual DB Forward Lunge rx 15kg’s / 22,5kg’s
Zone 2
MAX M Row aim for 400-500m or 500m+
Zone 3
AMRAP
6x BB Sumo Deadlift Highpull rx 30kg / 42,5kg
6x Bar over Burpee
Zone 4
MAX M Ski aim for 400-500m or 500m+
Zone 5
6x KB Single Arm Swing rx 16kg / 24kg
6x Single KB Rack Split Squat rx 16kg / 24kg
Zone 6
MAX REPS Wallball rx 6kg / 9kg
By Out
By in 1200 run
Scale distance to fit in time cap 7mins or less
S1: 900m Jogg
S2: 600m Walk