Station 28 – Funktionel Træning

Gymnastics Conditioning (3 Rounds for time)

Rx:

at 00:00

For Time:

15/12 Cal Air Bike

15 Kip Pull Ups

15 STOH 40/30

20 Tuck Ups

at 07:00

For Time:

15/12 Cal Air Bike

10 Pull Up + Toe to Bar

15 STOH 40/30

20 Tuck Ups

at 14:00

For Time:

15/12 Cal Air Bike

5 Pull Up + Toe to Bar + Dips

15 STOH 40/30

20 Tuck Ups

TC: 20 min

Rx+:

at 00:00

For Time:

15/12 Cal Air Bike

9 RMU/BMU

15 STOH 50/35

20 V-Ups

at 07:00

For Time:

15/12 Cal Air Bike ‘

6 T2R/T2B + RMU/BMU

15 STOH 50/35

20 V-Ups

at 14:00

For Time:

15/12 Cal Air Bike

3 T2R/T2B + RMU/BMU + Ring/Bar Dips

15 STOH 40/30

20 V-Ups

Scale:

at 00:00

For Time:

12/10 Cal Air Bike

16 Ring Row

15 STOH 20/15

20 Sit Ups

at 07:00

For Time:

12/10 Cal Air Bike

12 Ring Row + 12 Hang Tuck Ups

15 STOH 20/15

20 Sit Ups

at 14:00

For Time:

12/10 Cal Air Bike

8 Ring Row + 8 Hang Tuck Ups + 8 Bench Dips

15 STOH 20/15

20 Sit Ups

MIKKO TRIANGLE (Calories)

EMOM x 20 min

1: X Cal Bike Erg

2: X Cal Row

3: X Cal Ski

4: Rest

Rx:

Runde 1: X = 12/9

Runde 2: X = 14/10

Runde 3: X = 16/12

Runde 4: X = 14/10

Runde 5: X = 12/9

Rx+:

Runde 1: X = 14/10

Runde 2: X = 16/12

Runde 3: X = 18/14

Runde 4: X = 16/12

Runde 5: X = 14/10
*Skriv dagens workout op på hver side af taglen

*** Stramt program i dag, så start skarpt på tidspunktet og hver effektive til at stille op