{"id":1397,"date":"2024-04-04T22:00:00","date_gmt":"2024-04-04T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=1397"},"modified":"2024-04-04T22:00:00","modified_gmt":"2024-04-04T22:00:00","slug":"funktionel-traening-fri-apr-12","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/04\/04\/funktionel-traening-fri-apr-12\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Fri, Apr 12"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (Deadlift) (No Measure)<\/h3>\n<p>2 Sets<br \/>\n<br \/>10ea Bird Dog<br \/>\n<br \/>10ea deadbug<br \/>\n<br \/>20 sek ea Side Plank<\/p>\n<p>Deadlift Warm Up Sets:<br \/>\n<br \/>Every 90 sek x 3 sets<br \/>\n<br \/>8-5-3 Deadlift @21X1<br \/>\n<br \/>*\u00f8g v\u00e6gt hver set<\/em><\/em><\/em><\/p>\n<h3>Deadlift<\/h3>\n<p><\/em><\/em><em>Every 3 min min x 4 Sets<br \/>\n<br \/>X Deadlift @21X2<br \/>\n<br \/>12 DB Skull Crusher<\/p>\n<p>Set 1: 2.2.2 rep @70&#37; af 1RM<br \/>\n<br \/>Set 2: 2.1.1 rep @75&#37; af 1RM<br \/>\n<br \/>Set 3: 1.1.1 rep @80&#37; af 1RM<br \/>\n<br \/>Set 4: 1.1.1 rep @85&#37; af 1RM<\/p>\n<p>*10 sek pause mellem hver cluster<\/em><\/p>\n<h3>Conditioning (Time)<\/h3>\n<p>Teams of 2<\/p>\n<p>2 Rounds<br \/>\n<br \/>P1: 18 Gorilla Row 16\/12 &#8211; 24\/16 + 9 STOH 45\/30 &#8211; 60\/40 | P2: 15\/12 Cal Devil Bike<br \/>\n<br \/>-byt-<\/p>\n<p>-2 min Rest-<\/p>\n<p>2 Rounds<br \/>\n<br \/>P1: 18 STOH 30\/20 &#8211; 45\/30 + 9 Devil Press 15\/10 &#8211; 22,5\/15 | P2: 15\/12 Cal Devil Bike<br \/>\n<br \/>-byt-<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (Deadlift) (No Measure) 2 Sets 10ea Bird Dog 10ea deadbug 20 sek ea Side Plank Deadlift Warm Up Sets: Every 90 sek x 3 sets 8-5-3 Deadlift @21X1 *\u00f8g v\u00e6gt hver set Deadlift Every 3 min min x 4 Sets X Deadlift @21X2 12 DB Skull Crusher Set [&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-1397","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1397","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=1397"}],"version-history":[{"count":1,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1397\/revisions"}],"predecessor-version":[{"id":1400,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1397\/revisions\/1400"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1397"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}