{"id":1248,"date":"2023-12-17T23:00:00","date_gmt":"2023-12-17T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2023\/12\/17\/funktionel-traening-mon-dec-25-3\/"},"modified":"2023-12-17T23:00:00","modified_gmt":"2023-12-17T23:00:00","slug":"funktionel-traening-mon-dec-25-3","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2023\/12\/17\/funktionel-traening-mon-dec-25-3\/","title":{"rendered":"Funktionel Tr\u00e6ning – Mon, Dec 25"},"content":{"rendered":"

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

<\/p>\n

Julemads’Forbr\u00e6nding (Time)<\/h3>\n

You Go I Go<\/p>\n

1 Rounds Each:
\n
16 Sandbag Cleans
\n
32 Burpee Over Rower
\n
48 Cal Row
\n
*Partner: Air Bike for Cal<\/p>\n

2 Rounds Each:
\n
8 Sandbag Cleans
\n
16 Burpee Over Rower
\n
24 Cal Row
\n
*Partner: Air Bike for Cal<\/p>\n

4 Rounds Each:
\n
4 Sandbag Cleans
\n
8 Burpee Over Rower
\n
12 Cal Row
\n
*Partner: Air Bike for Cal<\/p>\n

Scale: 30\/20
\n
Rx: 45\/30
\n
Rx+: 68\/45<\/em><\/em>
Flow:
\n
1: Makker 1 laver en runde af sektion 1, mens makker 2 k\u00f8re p\u00e5 AB
\n
2: I bytter
\n
3: Makker 1 laver 2 runder af sektion 2, mens makker 2 k\u00f8re AB
\n
4: i bytter
\n
OSV.<\/p>\n

*Pres dig selv n\u00e5r du k\u00f8re \u00f8velser (Borg-skala 16-17) og hold en moderat tempo p\u00e5 AB (Borg-skala 13-14), men h\u00e6nderne skal v\u00e6re p\u00e5 h\u00e5ndtagende hele tiden!.<\/em><\/p>\n

Clean and Jerk<\/h3>\n

<\/em><\/em>Every 1:30 Min x 4 Sets
\n
Clean Deadlift + Low Hang Clean Pull + Hang Power Clean + Split Jerk
\n
Set 1: 1+2+3+4
\n
Set 2: 1+1+2+3
\n
Set 3: 1+1+1+2
\n
Set 4: 1+1+1+1
\n
*Start let og \u00f8g kg hver set<\/p>\n

Every 1:30 Min x 6 Sets
\n
Set 1+2: 3 SC + 1 Split Jerk
\n
Set 3+4: 2 SC + 1 Split Jerk
\n
Set 5+6: 1 SC + 1 Split Jerk
\n
*forts\u00e6t fra f\u00f8rste del, og \u00f8g kg hver andet set<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning Julemads’Forbr\u00e6nding (Time) You Go I Go 1 Rounds Each: 16 Sandbag Cleans 32 Burpee Over Rower 48 Cal Row *Partner: Air Bike for Cal 2 Rounds Each: 8 Sandbag Cleans 16 Burpee Over Rower 24 Cal Row *Partner: Air Bike for Cal 4 Rounds Each: 4 Sandbag Cleans 8 Burpee […]<\/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-1248","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1248","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=1248"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1248\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1248"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}