HAPPY New Year – pre-party

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

Warmup 4 MINS

Amrap

4 x Inchworm + push up
6 x Thread the needle
8 x Jumping jacks
10 x Runners mountain climbers

”New years pre-party” 35MINS

8min Work/ 1min Rest, 1 complete circuit
On each zone perform 2 rnds (one rnd= 2+2mins), 1 complete circuit

Zone 1
RND 1
T1 02:00 Treadmill run
T2 02:00 Alt. DB snatch rx 15kg/22,5kg

RND2
T1 02:00 Treadmill run
T2 02:00 Alt. Devils press rx 15kg/22,5kg

Zone 2
RND1
T1 02:00 BikeErg
T2 02:00 Wallballs rx 6kg/9kg

RND 2
T1 02:00 BikeErg
T2: 02:00 WB squats rx 6kg/9kg

Zone 3
RND1
T1 02:00 Skierg
T2: 02:00 Burbee box jump over rx 50cm / 60cm

RND2
T1 02:00 Skierg
T2 02:00 Wallwalk -add one hand release push in every round

Zone 4
RND1
T1: 02:00 Row
T2: 02:00 Sled push rx 102kg / 152kg

RND2
T1: 02:00 Row
T2: 02:00 Sled drag rx 78kg / 102kg

”Final relaxation” 6MINS

AMRAP

Max M Burbee broad jump
•⁠ ⁠perform 10 air squats after every 5 burbee broad jump