{"id":798,"date":"2022-12-22T23:00:00","date_gmt":"2022-12-22T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=798"},"modified":"2022-12-01T10:46:24","modified_gmt":"2022-12-01T10:46:24","slug":"funktionel-traening-fri-dec-30","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2022\/12\/22\/funktionel-traening-fri-dec-30\/","title":{"rendered":"Funktionel Tr\u00e6ning – Fri, Dec 30"},"content":{"rendered":"

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

<\/p>\n

HOT START (Time)<\/h3>\n

4 Rounds for Time
\n
200m Row\/Ski
\n
16 Alt Box Step ups 24\/20″
\n
10 Scapular Pull Ups<\/em><\/em><\/em><\/p>\n

Back Squat<\/h3>\n

<\/em><\/em>EMOM x 16 min
\n
1. 4-5-6-6\u00a0Back Squat @80%
\n
2. 4-6 Goblet Box Pistol Negative L @31A1
\n
3.\u00a04-6 Goblet Box Pistol Negative R\u00a0@31A1
\n
4. Pause<\/em><\/p>\n

Conditioning – Aerobic Power Chippers (Time)<\/h3>\n

For QUALITY
\n
400-400-400m
\n
Row
\n
30-25-20
\n
Wall Balls (Rx+: 40-30-20 WBs)
\n
Body Row (Rx+: 12-9-6 BMU)
\n
m KB Farmer Carry 24\/16 (Rx+: 32\/24)<\/p>\n

*Time Cap – 18mins<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning HOT START (Time) 4 Rounds for Time 200m Row\/Ski 16 Alt Box Step ups 24\/20″ 10 Scapular Pull Ups Back Squat EMOM x 16 min 1. 4-5-6-6\u00a0Back Squat @80% 2. 4-6 Goblet Box Pistol Negative L @31A1 3.\u00a04-6 Goblet Box Pistol Negative R\u00a0@31A1 4. Pause Conditioning – Aerobic Power Chippers […]<\/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-798","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/798","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=798"}],"version-history":[{"count":2,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/798\/revisions"}],"predecessor-version":[{"id":805,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/798\/revisions\/805"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=798"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}