mennessä Markus M. | huhti 7, 2024 | Workout Of the Day
WOD maanantai klo 9.30, 16 ja 18 Gymnastic EMOM x 20 1) wall walk x 2-4 2) bar muscle up x 3-5 3) toes to rings x 10-15 4) double unders x 20-40 5) rest 6 sets (3 each): 2 min ON / 30 sec OFF A) 10-20 v-ups max meters on runner B) 20-30 air squats max meters on bike...
mennessä Markus M. | huhti 6, 2024 | Workout Of the Day
Endurance sunnuntai klo 12 For time: 50-40-30-20-10 Ski or row calories KB swings 24/16 kg Sit ups Ring rows Air squats 40 min timecap. — Masters klo 10 Eazy klo 10/ 11 (startti) Kehonhuolto klo 13 Painonnosto (tekniikka) klo...
mennessä Markus M. | huhti 5, 2024 | Workout Of the Day
WOD lauantai klo 11 5 sets: 3 front squats @RPE 8 5–8 DB shoulder presses 2,5 min rest between sets “Annie” 50-40-30-20-10 for time: Double unders sit ups accessory: 3 sets for quality: Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side) KB...
mennessä Markus M. | huhti 4, 2024 | Workout Of the Day
WOD perjantai WOD klo 9.30 ja 17 5 sets for load: 3-position clean (ground + low hang + high hang) 2 min rest between sets EMOM x 12 1) (kipping) HSPU x 4-8 2) KB swings x 12-15 24/16 kg 3) pull ups x 5-8 4) rest — Kehonhuolto klo 10.30 Muscle ja power (startti)...
mennessä Markus M. | huhti 3, 2024 | Workout Of the Day
Endurance torstai klo 9, 16 ja 18 Every 90 s x 24 sets for consistency (8 each) A. 6-10 burpee box jumps B. 1 round of DB “DT” C. row, bike or run for calories ——- Muscle ja power (core) klo 11 / 17 / 19 Painonnosto (tekniikka) klo 18.15 Eazy klo 7.30 / 14...
mennessä Markus M. | huhti 2, 2024 | Workout Of the Day
WOD keskiviikko klo 9.30, 16 ja 18: Every 90 s for 10 sets (5 each): A. 3 deadlifts @RPE 8 B. 3 weighted pull ups @RPE 8 8 min AMRAP: 5-10-15-20… wall balls 9/6 kg push ups mobility: 3 sets: 6+6 90/90 hip switch to extensions 6+6 twisting squats or curtsy squats...
