Seuraavan viikon ohjelmointipohja
- MA ”DOUBLE AMRAP”
- TI BACK SQUAT + 4 ROUNDS FOR TIME
- KE SKILLS + E2MOM x 20 MINUTES
- TO AEROBISET
- PE BENCHMARK WORKOUT
- LA PARTNER WORKOUT IN TEAMS OF 2…
”RYTKY” (lisätietoa ”CFP ADVANSED” ryhmästä)
*WARM UP*
1:00 Bike (Easy Pace)
3 ROUNDS…
10 Alt Box Step Ups (50 cm) 10 KB Deadlifts
10 Sit Ups
1:00 Bike (Hard Pace)
WORKOUT
5 SETS
- 20/15 Cal Bike
- 25 Russian KB Swing (70/53)|(53/35)
- 20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)
FINISHER
3 SETS
- 15 Weighted Sit-Ups*
- 15 Push up
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored
(Score is Load)
*SCALING*
Bike – Volume should allow athletes to complete this in under 1:15 each round.
Russian KB Swings – Weight should be heavy and challenging, but unbroken throughout. Step Ups – Height and volume should allow athletes to complete each set in under :40.