Oct 182018
 

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 42

Row

3 RNDS:
500m (1.55 / 2:10) / rest 90 sec
500m (1.50 / 2:05) / rest 90 sec
500m (1.45 / 2:00) / rest 180 sec

  • Kasvavat vauhdit (esimerkeissä 500m PR ~1.30-1.35 ja 1:45-1:50).
  • Kolmas veto saa olla kovaa, mutta saa jäädä pieni vara kiristää ja vauhdit pitäisivät pysyä samoina viimeiselle kierrokselle asti.
 Posted by at 19:11
Oct 122018
 

Longer EMOM

5 x 90sec work / 30sec rest
– 12cal row/assault + double kb front rack walk (pick weight)

rest 4min

5 x 90sec work / 30sec rest
– 10 push jerk 60/40kg + farmers walk

rest 4min

5 x 90sec work/ 30sec rest
– 8 pull up + bodyweight walking lunge

Advanced

5 x 90sec work/ 30sec rest
– 12cal row/assault + double kb front rack walk (pick weight)

rest 4min

5 x 90sec work/ 30sec rest
– 5-8 Strict HSPU + farmers walk

rest 4min

5 x 90sec work/ 30sec rest
– 3-5 Bar MU + bodyweight walking lunge

 Posted by at 19:11