stinemn's treningsdagbok listevisning

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Intervaller 2min og 30sek på/av x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.5km
55min: 14.5km
60min: 15.0km

Oppvarming 15min:
11.0-16.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.5-16.6
1min pause
2. 30 sek x 4: 19.6
1min pause
3. 2min: 16.7-16.8
1min pause:
4. 30 sek x 4: 19.6-19.8
1min pause
5. 2min: 16.8-17.0
1 min pause
6. 30 sek x 4: 19.7-20.0
1min pause
7. 2min: 17.0
1min pause
8. 30 sek x 4: 20.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 154
Makspuls: 188
Kalorier (kcal): 752

Pulssoner:
5: 00.01.46
4: 00.30.47
3: 00.16.12
2: 00.12.06
1: 00.00.47

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

Mage tabata x 3

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Intervaller 4min x 5
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 10.0km
55min: 12.0km
60min: 12.5km

Oppvarming 15min:
11.0-15.0 km/t 1.0%

Intervall 30 min 1.0%
4min: 14.4
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.5
2min pause: 9.5km/t
4min: 14.6
2min pause: 9.5km/t
4min: 14.7-14.8

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 156
Makspuls: 183
Kalorier (kcal): 767

Pulssoner:
5: 00.05.16
4: 00.29.23
3: 00.16.24
2: 00.09.49
1: 00.00.12

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Brenn

AMRAP 20
8 burpees
12 situps
15 gouble squats
20 cal bike or ski

3min rest

AMRAP 20
2 rounds
30 step ups
400m run or 500m row

5 rounds
3 g to oh
6 pushups
9 airsuats

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Wod 15-12-9 reps of:

15-12-9
Thrusters 50/35kg
Burpees, bar facing

——3min rest——

15-12-9
Power Cleans 70/50kg
Strict Handstand-pushups

——3min rest——

15-12-9
Deadlifts 100/75kg
Cal ass.bike

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Intervaller 2min og 30sek x 4
Moldehallen skillrun 1.0%

Distanse:
15min: 3.0km
45min: 12.0km
55min: 14.0km
60min: 14.50km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 15.5
1min pause
2. 30 sek x 4: 19.0
1min pause
3. 2min: 15.6
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 15.7
1 min pause
6. 30 sek x 4: 19.0-19.5
1min pause
7. 2min: 15.8
1min pause
8. 30 sek x 4: 19.5

Nedtrapping:
10min 11.0 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 158
Makspuls: 183
Kalorier (kcal): 757

Pulssoner:
5: 00.02.22
4: 00.34.53
3: 00.19.23
2: 00.02.17
1: 00.00.30

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Frontbøy 5x5 75kg

Cardiowod
Team 2 - AMRAP 15x3

AMRAP 15
150m run + 5 BBJO

3 min rest

AMRAP 15
Row - every 500m do 20 burpees to target

3 min rest

AMRAP 15
20-40-60-80-100
Cal ass.bike
Abmat situps

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AMRAP 20:
10 Wallballs 9/6kg
10 HSPU
10 Box Jumps 24/20
10 Double db snatches 2x22.5/15kg
10 cal row

Score: 7 rounds + 20 reps

«Cin City»
For Time:
21 Push Presses
5 Rounds of "Cindy"
15 Push Presses
3 Rounds of "Cindy"
9 Push Presses
1 Rounds of "Cindy"

Kilos: 42,5/30

Time: 8:18

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FormiddagsWOD 19.2

Team 2:
14 rounds:
7cal row
7cal busters
7cal row

You go, I go

OH curry 2x24kg kb 3x1+1 lengder
Stepup 40 2x12kg

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.60km
55min: 12.60km
60min: 13.10km

Oppvarming 15min:
11.0-15.0 km/t 1.5%

Intervall 30 min 1.5%:
4min: 15.6
2min pause: 9.8
4min: 15.7-15.8
2min pause: 9.8
4min: 15.8-16.0
2min pause: 9.8
4min: 16.0-16.2
2min pause: 9.8
4min: 16.0-16.3

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 147
Makspuls: 182
Kalorier (kcal): 707

Pulssoner:
5: 00.03.13
4: 00.15.31
3: 00.19.35
2: 00.20.58
1: 00.01.01

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Benkpress 5x3 65-75kg

Team 2
Buy in: 100 cal ski/row

30 pull ups
30 snatch
30 turcish Get up

60 toes to bar
60 squat
60 DB push press

90 lunges front rack
90 sit ups
90 burpees

Buy out: 100 cal row/ski

Beret og Stine: 44:53

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Backsquat 6x3 92.5, 195kg

E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

Mage tabata x 3

MU practice

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PulsSpinn

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Intervaller 2min og 30sek på/av x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.5km
55min: 14.5km
60min: 15.0km

Oppvarming 15min:
11.0-16.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.5-16.6
1min pause
2. 30 sek x 4: 19.6
1min pause
3. 2min: 16.7-16.8
1min pause:
4. 30 sek x 4: 19.6-19.8
1min pause
5. 2min: 16.8-17.0
1 min pause
6. 30 sek x 4: 19.7-20.0
1min pause
7. 2min: 17.0
1min pause
8. 30 sek x 4: 20.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 156
Makspuls: 184
Kalorier (kcal): 758

Pulssoner:
5: 00.02.54
4: 00.32.17
3: 00.14.12
2: 00.10.54
1: 00.00.33

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E4MOM x 8:
8 strict hspu
8 strict pullups
8 pushups
8 + 8 pistols
8 burpees to target
8 strict T2B
8 boxjump

Mage tabata x 3

MU practice

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Intervaller 2min og 30sek på/av x 4
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 12.5km
55min: 14.5km
60min: 15.0km

Oppvarming 15min:
11.0-16.0 km/t 1.5%

Intervall 30min 1.5%
1. 2min: 16.5-16.6
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.7-16.8
1min pause:
4. 30 sek x 4: 19.5-19.8
1min pause
5. 2min: 16.8-17.0
1 min pause
6. 30 sek x 4: 19.7-20.0
1min pause
7. 2min: 17.0
1min pause
8. 30 sek x 4: 20.0

Nedtrapping:
10min 11.0-11.5 1.0%
5min 6.2 6.0%

Puls:
Gjennomsnittspuls: 149
Makspuls: 181
Kalorier (kcal): 709

Pulssoner:
5: 00.00.27
4: 00.18.21
3: 00.25.58
2: 00.15.06
1: 00.00.30

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Team 2
AMRAP 40:
20 Clean and Jerks 60/45kg
40 Handstand pushups/pushups
60 BBJO
80 Wallballs 20/14
100 Calorie Row

2+93 Stine + Beret

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300
Stasjon 1
BI/BO: 30 cal ab

40 wb
20 kb situps + press
10 kb manmakers
- Pushup
- Row right
- Pushup
- Row left
- G2 OH

Stasjon 2
5 burpee db boxstep-ups
5 db thrusters
5 db step overs
5 db double snatch

BO: 20 burpee bjo

Stasjon 3:
10 burpee broadjump
5 plate push
10 d-ball deadlifts
5l plate push

BO: 10 d-ball lunges

+ 300 rep mage

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Ukas økt uke 8
#1 hspu + kb-tater (swing + goubli squat)
#2 pullups + devils press
#3 situps + airsquats
#4 ground plate 2OH + OH lunges (plate)
#5 kb-deacksquat + box jump
#6 thrusters + burpee otb

Reps: Ladder 1+1, 2+2, 3+3, osv……

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Team 2
100 cal ski
90 DB snatch
80 row
70 BBJO
60 toes to bar
50 clean & jerk/thruster
50 cal assault bike
40+40 walking OH lunges (per bein)
30 hand stand push ups
20 devils press
10 pull ups

Buy out 100 cal ski

Stine og Beret: 47:18