{"id":1287,"date":"2024-01-11T23:00:00","date_gmt":"2024-01-11T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/01\/11\/funktionel-traening-fri-jan-19-4\/"},"modified":"2024-01-11T23:00:00","modified_gmt":"2024-01-11T23:00:00","slug":"funktionel-traening-fri-jan-19-4","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/01\/11\/funktionel-traening-fri-jan-19-4\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Fri, Jan 19"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Opvarmning (No Measure)<\/h3>\n<p>2 Rounds:<br \/>\n<br \/>20 Deficit Calf Raise<br \/>\n<br \/>20 Tibialis Raise<br \/>\n<br \/>10ea Poliquin Step Down (fod bag ud)<br \/>\n<br \/>10ea Patrick Step Down (fod forand)<\/p>\n<p>2 Rounds:<br \/>\n<br \/>10 Alt Leg Lifts in bottom of Pistol<br \/>\n<br \/>5ea Pistol to Bench\/Box<\/p>\n<p>EMOM x 8 min<br \/>\n<br \/>1: 5 Controlled Pistol from Box R<br \/>\n<br \/>2: 5 Controlled Pistol from Box L<br \/>\n<br \/>*Scale: Hold fast i stolpe<\/em><\/em><\/em><\/p>\n<h3>Box Front Squat<\/h3>\n<p><\/em><\/em><em>Every 2 Min x 5 Sets<br \/>\n<br \/>5 Paused DB Jump Squats 10\/8 &#8211; 17,5\/12,5<br \/>\n<br \/>4 Box Front Squat (Or Box Back Squat)<\/p>\n<p>*\u00d8g kg p\u00e5 FS\/BS hver set. start omkring 80&#37; af 1RM og slut p\u00e5 RIR 0-1.<\/em><\/p>\n<h3>Gymnastic Conditioning (3 Rounds for reps)<\/h3>\n<p> EMOM x 18 min<br \/>\n<br \/> 1: Max Pull ups<br \/>\n<br \/> 2: Max Wall balls<br \/>\n<br \/> 3: Max Cal row<br \/>\n<br \/> 4: Max Anchored Sit ups<br \/>\n<br \/> 5: Max Shuttle runs (7+7m = 2 rep)<br \/>\n<br \/> 6: Rest<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Opvarmning (No Measure) 2 Rounds: 20 Deficit Calf Raise 20 Tibialis Raise 10ea Poliquin Step Down (fod bag ud) 10ea Patrick Step Down (fod forand) 2 Rounds: 10 Alt Leg Lifts in bottom of Pistol 5ea Pistol to Bench\/Box EMOM x 8 min 1: 5 Controlled Pistol from Box R [&hellip;]<\/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-1287","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1287","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=1287"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1287\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1287"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}