COMPLETE #3

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Warmup 4 MINS AMRAP

10 x Cat-Cow
5/5 x Quadruped Hip Cars
10/10 x Cross Body Climbers
10 x Squat Jack

Main Workout 26 MINS

6 min Work, 30s rest to switch ZONE

ZONE 1
EMOM On every starting minute for 6 minutes perform 20 x Wallballs rx 9kg/6kg

ZONE 2
06:00 / MAX M Sled Pull & Push 6m rx 120kg / 90kg

ZONE 3
06:00 / MAX M Run aim for a distance of 33laps

ZONE 4
06:00 SkiErg / Row
03:00 / MAX M Ski Erg Sprint aim for 700m/600m
03:00 / MAX M Row aim for 700m/600m

Intensity Intervals 6 MINS

60s Work / 0s rest, 2 rnds

01:00 / MAX REPS DB Reverse Lunges
01:00 MAX REPS Single arm snatch 22,5kg / 15kg
01:00 MAX REPS Burpee

Finisher 2 MINS

Format: MAX REPS

02:00 / MAX REPS DB OH Strict Press
RX weight should be 35-50% of total bodyweight