{"id":1406,"date":"2024-04-11T22:00:00","date_gmt":"2024-04-11T22:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/04\/11\/funktionel-traening-fri-apr-19\/"},"modified":"2024-04-11T22:00:00","modified_gmt":"2024-04-11T22:00:00","slug":"funktionel-traening-fri-apr-19","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/04\/11\/funktionel-traening-fri-apr-19\/","title":{"rendered":"Funktionel Tr\u00e6ning &#8211; Fri, Apr 19"},"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 @21X1<br \/>\n<br \/>12ea Band Overhead Triceps Extensions<\/p>\n<p>Set 1: 2.2.2 rep @75&#37; af 1RM<br \/>\n<br \/>Set 2: 2.1.1 rep @80&#37; af 1RM<br \/>\n<br \/>Set 3: 1.1.1 rep @85&#37; af 1RM<br \/>\n<br \/>Set 4: 1.1.1 rep @90&#37; af 1RM<\/p>\n<p>*10 sek pause mellem hver cluster<\/em><\/p>\n<h3>Conditioning (2 Rounds for time)<\/h3>\n<p>at 0:00:<\/p>\n<p>2 Rounds For Time<br \/>\n<br \/>8\/6 Cal Devil Bike<br \/>\n<br \/>10 Push Press<br \/>\n<br \/>8\/6 Cal Devil Bike<br \/>\n<br \/>5 Wall Walks<br \/>\n<br \/>Time Cap: 7 min<\/p>\n<p>at 10:00:<\/p>\n<p>2 Rounds For Time:<br \/>\n<br \/>6 Sandbag to Shoulder 45\/30 &#8211; 68\/45<br \/>\n<br \/>12 Burpee Over Sandbag<br \/>\n<br \/>6 Sandbag  to Shoulder 45\/30 &#8211; 68\/45<br \/>\n<br \/>12\/9 Cal Row<\/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 @21X1 12ea Band Overhead Triceps Extensions [&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-1406","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1406","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=1406"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1406\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1406"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}