{"id":811,"date":"2022-12-29T23:00:00","date_gmt":"2022-12-29T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/?p=811"},"modified":"2022-12-29T23:00:00","modified_gmt":"2022-12-29T23:00:00","slug":"funktionel-traening-fri-jan-6","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2022\/12\/29\/funktionel-traening-fri-jan-6\/","title":{"rendered":"Funktionel Tr\u00e6ning – Fri, Jan 6"},"content":{"rendered":"

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

<\/p>\n

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

4 Rounds for Time
\n
15\/12 Cal Bike
\n
16 Alt Cossack Squats
\n
20 Banded Face Pulls<\/em><\/em><\/em><\/p>\n

Back Squat<\/h3>\n

<\/em><\/em>EMOM x 16 min
\n
1. 3-4-5-5 Back Squat @85%
\n
2. 4-6 Plate Load Box Pistol\u00a0L @31A1
\n
3.\u00a04-6 Plate Load Box Pistol R\u00a0@31A1
\n
4. Pause<\/em><\/p>\n

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

For QUALITY
\n
1200-1600m Bike
\n
15 Ring Rows or C2B Pull Ups
\n
15 Thrusters 35\/25 – 45\/30
\n
15 Ring Rows or C2B Pull Ups
\n
1200-1600m Bike
\n
10 Thrusters 35\/25 – 45\/30
\n
30 Sit Ups or GHD Sit Ups
\n
10 Thrusters 35\/25 – 45\/30
\n
1200-1600m Bike<\/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 15\/12 Cal Bike 16 Alt Cossack Squats 20 Banded Face Pulls Back Squat EMOM x 16 min 1. 3-4-5-5 Back Squat @85% 2. 4-6 Plate Load Box Pistol\u00a0L @31A1 3.\u00a04-6 Plate Load Box Pistol R\u00a0@31A1 4. Pause Conditioning – Aerobic Power Chippers (Time) […]<\/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-811","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/811","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=811"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/811\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=811"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}