So. 11. Mai
a) mobility 3min
1:00 each
hand walk
instrep rotation
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. ring rows
4. plank hold
c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 diamond push ups
2. 10-15cal bike/ski
3. 12-16 gorilla row
4. 20sec. side plank
5. rest
Sunday Endurance for Open Gym
run or row:
200m run / 250m row [rpe 6-7]
200m run / 250m row [rpe 2-3]
400m run / 500m row [rpe 6-7]
400m run / 500m row [rpe 2-3]
600m run / 750m row [rpe 6-7]
600m run / 750m row [rpe 2-3]
800m run / 1000m row [rpe 6-7]
800m run / 1000m row [rpe 2-3]
1000m run / 1250m row [rpe 6-7]
1000m run / 1250m row [rpe 2-3]
30sec. rest between each set
aerobic power & aerobic endurance