{"id":1398,"date":"2024-04-02T22:00:00","date_gmt":"2024-04-02T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/04\/02\/funktionel-traening-wed-apr-10-3\/"},"modified":"2024-04-02T22:00:00","modified_gmt":"2024-04-02T22:00:00","slug":"funktionel-traening-wed-apr-10-3","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/04\/02\/funktionel-traening-wed-apr-10-3\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Wed, Apr 10"},"content":{"rendered":"<h2>Station 28 &#8211; Funktionel Tr\u00e6ning<\/h2>\n<p><\/p>\n<h3>Warm Up (Back Squat) (No Measure)<\/h3>\n<p>2 Sets<br \/>\n<br \/>20 Bent Leg Calf Raise<br \/>\n<br \/>20 Tibialis Raise<br \/>\n<br \/>15ea Poliquen Step Down<br \/>\n<br \/>10 KOT Split Squat<br \/>\n<br \/>10 BB Goodmornings<\/p>\n<p>Back Squat Warm Up Sets:<br \/>\n<br \/>Every 90 sek x 3 sets<br \/>\n<br \/>8-5-3 Back Squat @21X1<br \/>\n<br \/>*\u00f8g v\u00e6gt hver set<\/em><\/em><\/em><\/p>\n<h3>Back Squat<\/h3>\n<p><\/em><\/em><em>Every 3 min min x 4 Sets<br \/>\n<br \/>20 sek wtd Plank<br \/>\n<br \/>X Back Squat @21X1<\/p>\n<p>Set 1: 2.2.2 rep @73&#37; af 1RM<br \/>\n<br \/>Set 2: 2.1.1 rep @78&#37; af 1RM<br \/>\n<br \/>Set 3: 1.1.1 rep @83&#37; af 1RM<br \/>\n<br \/>Set 4: 1.1.1 rep @88&#37; af 1RM<\/p>\n<p>*10 sek pause mellem hver cluster<\/em><\/p>\n<h3>Conditioning (Time)<\/h3>\n<p>You Go I Go<\/p>\n<p>5 Rounds Each of:<br \/>\n<br \/>12\/10 Cal Row<br \/>\n<br \/>5 Burpee Box Get Over 48\/40&#8221;<br \/>\n<br \/>1 Rope Climb \/ 6 Pull Ups*<\/p>\n<p>*skift mellem RC og PU hver runde<\/p>\n<p>Scale for RC: 2 Lying to standing Rope Climb<\/p>\n<p>Time Cap: 24 min<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Station 28 &#8211; Funktionel Tr\u00e6ning Warm Up (Back Squat) (No Measure) 2 Sets 20 Bent Leg Calf Raise 20 Tibialis Raise 15ea Poliquen Step Down 10 KOT Split Squat 10 BB Goodmornings Back Squat Warm Up Sets: Every 90 sek x 3 sets 8-5-3 Back Squat @21X1 *\u00f8g v\u00e6gt hver set Back Squat Every 3 [&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-1398","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1398","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=1398"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1398\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1398"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}