So. 19. Okt.
a) mobility 3min
1:00 each
sumo squat stretch
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. push ups
2. bike/ski
3. kb deadlifts
4. step back lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 bench dips
2. 10-15cal bike/ski
3. 15-20 kb swings
4. 12-16 goblet step back lunges
5. rest
Sunday Endurance for Open Gym
20-minute row:
2x 1:40 easy, 0:20 moderate
2x 1:20 easy, 0:40 moderate
2x 1:00 easy, 1:00 moderate
2x 0:40 easy, 1:20 moderate
2x 0:20 easy, 1:40 moderate
easy: rpe 3-4
moderate: rpe 5-6
score: total meters
aerobic power [lactate threshold]