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Dagens pass v.49, 2018

2018-12-02 12:00
  • Uppdaterad: 2018-12-02 12:00

3 december

“Rabbit’s Delight”


Complete as many repetitions as you can, as quickly as you can.


Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.


Thrusters (20/15kg)

KB Swings (24/16 kg)

Wall Ball (9/6 kg)

Box Jumps (60/50 cm)


A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)




4 december


Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.



For time:

1000 Meter Row

50 Thrusters (20/15kg)

30 Pull-Ups


5 december


Five sets of:

Bench Press x 2-4 reps @ 20X1

Rest 90 seconds

Ab-Wheel Roll-Outs x 6-8 reps @ 3020

Rest 90 seconds


Three rounds for time of:

400 Meter Run

30 Kettlebell Swings (24/16 kg)

20 Ring Dips


6 december - TABATA

7 december


Take 20-25 minutes and build to today’s 1RM Snatch



For time:

30 Ground to Overhead (60/42,5kg)


9 december


Five sets of:

Back Squat @ 30X0 tempo

Rest 3-4 minutes after all sets above 75% of 1-RM

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight


In teams of three, row as many meters as possible in 12 minutes:

Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.


Skribent: Felicia Eklund
Epost: Adressen Gömd

BG: 5056-4574 
Swish: 123 571 49 85

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All verksamhet bedrivs i huvdsak ideellt, alla avgifter går till utgifter som föreningen har och eventuella överskott återinvesteras i föreningen, dvs. medlemmarna.

Flen Sport & Hälsa IF
Felicia Rydstedt, Skebokvarn Björkhem
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