POWER #12

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Warmup

4 MINS / AMRAP 

4x DB Rack Squat
4x Decline Push Up
8x Speed Skaters
8x DB Skier Swing

Core Strength 13 MINS 

6 MINS Work / 1 min Rest, 1 Complete circuit

Station 1

AMRAP
20x Russian KB Swings rx 16kg / 24kg
20x Hollow Body Up and Over
10x Rotational Push-ups

S1: reduce weight, 15 REPS in Swing and Hollow
A1: 24kg / 32kg

Station 2

AMRAP – Add 1 rep each round to DB Clusters
1x DB Clusters rx 15kg’s / 22,5kg’s
4x Burpees Chest to Floor

POWER OUTPUT INTERVALS 28 MINS

6 min Work/ 1 min Rest, 1 Complete circuit

Zone 1
Every time you rest, complete Ski / Row then repeat
MAX x DB Push Press
200M Ski/Row Sprint
Choose heavy weight, first rnd max rep range between 10-15reps

S1: 100M Row/Ski
A1: 300M Row/Ski

Zone 2
Every time you rest, complete Burpee broad jumps then repeat
MAX x Wallballs rx 6kg / 9kg
4x Burpee Broad Jumps

S1: 3x Burpee Broad Jumps
A1: 6x Burpee Broad Jumps

Zone 3
Every time you rest, complete 10 Bodyweight lunges then repeat MAX REPS BB Deadlift
10x Bodyweight Lunges
Choose heavy weight, first rnd max rep range between 10-15reps

Zone 4
Every time you rest, complete 10 jump squats then repeat
MAX x DB/KB Bent Over Row
10x Jump Squats
Choose heavy weight, first rnd max rep range between 10-15reps