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Veckans pass, Atletboxen v 5 2022

29 JAN 2022 13:28
  • Skapad: 29 JAN 2022 13:28

31/1

A.

Three sets of:

Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1

(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)

Rest 15 seconds

Horse Stance Hold x 60-75 seconds

Rest 15 seconds

Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds

Rest 60-90 seconds

B.

Five rounds for time of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

1/2

“The Veteran”

Eleven rounds for time of:

400 Meter Run

11 Dumbbell Thrusters (50/35 lbs)

11 Burpees

Timecap 40min

2/2

A.

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 4 reps @ 80% of 1-RM Deadlift

B.

Every 4 minutes, for 12 minutes (3 sets) for times:

500 Meter Row

16 Alternating Dumbbell Snatches (50/35 lbs)

16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)

Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.

3/2

TABATA

4/2

Team workout (2&2)

For time:

50/35 calorie echo bike each (2 bikes)

25 dumbbell snatches 30/22,5 kg

25 burpee box jump overs 60/50 cm

25 dumbbell hang clean and jerk 30/22,5 kg

25 burpee box jump overs 60/50 cm

25 dumbbell snatches 30/22,5 kg

25 burpee box jump overs 60/50 cm

X 2

 

Timecap: 45 min

 

 

6/2 

Two sets of:

2 minutes of Assault Bike @ 60-65/50-55 RPMs

10 Push-Ups

Finish with. . .

3-5 Sets of:

30 Seconds of Assault Bike or Rowing @ 90+%

60 Seconds Rest

Rest 5 minutes but stay warm.

Then…

Three sets for max calories/reps of:

60 seconds of Assault Bike

Rest 15 seconds

60 seconds of Alternating Pistols

Rest 15 seconds

60 seconds of Push Press (115/75 lbs)

Rest 15 seconds

60 seconds of Strict Pull-Ups

Rest 15 seconds

60 seconds of Dumbbell Box Step-Overs (35/25 lb DBs; 24″/20″ box)

Rest 60 seconds

Note your total calories + reps achieved in each set, then sum them for your overall score.

Skribent: Jenny Eriksson
E-post: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

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Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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64231 Flen

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