Karantreeni "Squats & Deadlifts"E2MOM x 16 Työsarja joka toisella minuutilla, vuorotellen kyykkyä ja vuorotellen maastavetoa. Molempia yhteensä neljä sarjaa. Painot pitäisi liikkua hyvin, noin 60-70% maksimeista. 5 x Back squats 5 x Deadlifts Karantreeni #Anywhere [...]
Karantreeni "Snatch complexes"3 x snatch pull + muscle snatch + snatch balance + ohs 3 x snatch pull + power snatch + snatch balance + ohs 3 x snatch pull + squat snatch + ohs [...]
Lepopäivä
Karantreeni "Push & Pull"E2MOM for 16 minutes alternating between 3 push presses 3 pull ups (8 sarjaa yhteensä, neljä kertaa kumpaakin liikettä. Push presseihin kaikkiin sarjoihin sama haastava paino, referenssiä viime viikolta. Leuat pitäisi olla [...]
Karantreeni #Anywhere "5K"5k run or row for time. This will be a good pace maker for following workouts. :) KoronaCore32 x tabatas 20sec on / 10sec off x 8 alternate between hollow rock hollow hold [...]
LepopäiväKäy kävelyllä, venyttele, kilauta kaverille! <3
Karantreeni #Anywhere "Chipchipchipper"For time 10 burpees 15 ground to over head (KB / DB / odd-object) 10 burpees 15 ground to over head (KB / DB / odd-object) 20 V up 10 burpees 15 ground [...]
Karantreeni #Anywhere ”Legs on fire”4 rounds of 10/10 Lunges (Kehonpainolla tai lisäpainolla) 5/5 jumping lunges (Kehonpainolla tai lisäpainolla jos olo on hc) 10 Squats (Kehonpainolla tai lisäpainolla) 10 Jumping squats (Kehonpainolla tai lisäpainolla jos olo [...]
Basic Endurance: Outdoors jogging 60minProgression to last week's workout (which seemed to be relatively easy for everyone): Jogging minutes added apprx. 20%. Warm-up 6min: 3* (1min easy jogging + 1min walking) Workout: 48min: 8* (5min [...]
Karantreeni #Anywhere "Armzzz"5 rounds of 10 push ups 3 wall climbs 10 shoulder taps in plank 30 sec plank hols Rest as needed Karantreeni #Anywhere "Karentiina”150 jumping squats for time *Moderated Karen Karantreeni "Karen"150 wall [...]
Karantreeni #Anywhere "Running"40 min running in total 4 minute easy jogging 1 minute walk 4 minute easy jogging 1 minute walk 4 minute easy jogging 1 minute walk 3 minute run (keep heart rate moderate [...]
Rest DayYritä päästä ulos kodistasi raittiiseen ilmaan. Hengitelkää <3
Karantreeni #Anywhere "Legzzz"5 rounds for quality 12/12 Bulgarian split squats (kehonpainolla tai lisäpainolla) 12/12 One legged dl (takajalka sohvalla/korokkeella, reppu/laukku lisäpainoksi) 30/30 sec one legged wall sit 60 sec wall sit Rest as needed between [...]
Basic Endurance: Outdoors jogging 60minWarm-up 14min: 7* (1min easy jogging + 1min walking) Workout: 32min: 8* (3min easy jogging +1min walking) Cool down 14min: 7* (1min easy jogging + 1min walking) AVRG HR Target apprx. [...]
Rest dayRest day: Recovery work and mobility
Toilet 🚽 paper 🧻 rock 👊35min amrap of 100m farmers carry 32/24kg 20 thrusters 20/15kg 30 cal row / bike/ ski 40 walking lungse bodyweight / sand bag / two dumbbells
DeadliftDeadlift 3 x 3 OHS, Swing & Du4 rounds for time 10 OHS 42,5/30 20 Swings 24/16 30 DU
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 11VKO 11 Hero wod BERT For time: 50 burpee 400m run 100 push up 400m run 150 walking lunge 400m run 200 air squat 400m run [...]
Jerking is a delicate form of artJerk 2-2-1-1-2-2 The 1's can be heavy but absolutely no fails! Use the jerk variant that suits you best Huutohengitä äänellä jonka kuulee korttelin päähän15min otm - clean and [...]