{"id":1208,"date":"2023-11-30T23:00:00","date_gmt":"2023-11-30T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2023\/11\/30\/funktionel-traening-fri-dec-8-4\/"},"modified":"2023-11-30T23:00:00","modified_gmt":"2023-11-30T23:00:00","slug":"funktionel-traening-fri-dec-8-4","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2023\/11\/30\/funktionel-traening-fri-dec-8-4\/","title":{"rendered":"Funktionel Tr\u00e6ning – Fri, Dec 8"},"content":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning<\/h2>\n

<\/p>\n

Gymnastics Conditioning (3 Rounds for time)<\/h3>\n

Rx:
\n
at 00:00
\n
For Time:
\n
15\/12 Cal Air Bike
\n
15 Kip Pull Ups
\n
15 STOH 40\/30
\n
20 Tuck Ups<\/p>\n

at 07:00
\n
For Time:
\n
15\/12 Cal Air Bike
\n
10 Pull Up + Toe to Bar
\n
15 STOH 40\/30
\n
20 Tuck Ups<\/p>\n

at 14:00
\n
For Time:
\n
15\/12 Cal Air Bike
\n
5 Pull Up + Toe to Bar + Dips
\n
15 STOH 40\/30
\n
20 Tuck Ups<\/p>\n

TC: 20 min<\/p>\n

Rx+:
\n
at 00:00
\n
For Time:
\n
15\/12 Cal Air Bike
\n
9 RMU\/BMU
\n
15 STOH 50\/35
\n
20 V-Ups<\/p>\n

at 07:00
\n
For Time:
\n
15\/12 Cal Air Bike ‘
\n
6 T2R\/T2B + RMU\/BMU
\n
15 STOH 50\/35
\n
20 V-Ups<\/p>\n

at 14:00
\n
For Time:
\n
15\/12 Cal Air Bike
\n
3 T2R\/T2B + RMU\/BMU + Ring\/Bar Dips
\n
15 STOH 40\/30
\n
20 V-Ups<\/p>\n

Scale:
\n
at 00:00
\n
For Time:
\n
12\/10 Cal Air Bike
\n
16 Ring Row
\n
15 STOH 20\/15
\n
20 Sit Ups<\/p>\n

at 07:00
\n
For Time:
\n
12\/10 Cal Air Bike
\n
12 Ring Row + 12 Hang Tuck Ups
\n
15 STOH 20\/15
\n
20 Sit Ups<\/p>\n

at 14:00
\n
For Time:
\n
12\/10 Cal Air Bike
\n
8 Ring Row + 8 Hang Tuck Ups + 8 Bench Dips
\n
15 STOH 20\/15
\n
20 Sit Ups<\/em><\/em><\/em><\/p>\n

MIKKO TRIANGLE (Calories)<\/h3>\n

EMOM x 20 min
\n
1: X Cal Bike Erg
\n
2: X Cal Row
\n
3: X Cal Ski
\n
4: Rest<\/p>\n

Rx:
\n
Runde 1: X = 12\/9
\n
Runde 2: X = 14\/10
\n
Runde 3: X = 16\/12
\n
Runde 4: X = 14\/10
\n
Runde 5: X = 12\/9<\/p>\n

Rx+:
\n
Runde 1: X = 14\/10
\n
Runde 2: X = 16\/12
\n
Runde 3: X = 18\/14
\n
Runde 4: X = 16\/12
\n
Runde 5: X = 14\/10<\/em><\/em>
*Skriv dagens workout op p\u00e5 hver side af taglen<\/p>\n

** hvis over 8 deltager, starter halvdelen p\u00e5 \u201cGymnastics og den anden del p\u00e5 \u201dMIKKO”<\/p>\n

*** Stramt program i dag, s\u00e5 start skarpt p\u00e5 tidspunktet og hver effektive til at stille op<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning 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: […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1208","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1208","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/comments?post=1208"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1208\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1208"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}