stinemn's treningsdagbok listevisning

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Rounds 10 + 5
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

+ mage

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

Distanse:
15min: 3.0km
45min: 12.30km
55min: 14.30km
60min: 14.85km

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

Intervall 30min 1.5%
1. 2min: 16.2
1min pause
2. 30 sek x 4: 19.5
1min pause
3. 2min: 16.3-16.4
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.5
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.6
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 152
Makspuls: 186
Kalorier (kcal): 761

Pulssoner:
5: 00.01.34
4: 00.24.16
3: 00.21.18
2: 00.12.45
1: 00.00.21

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Mandag
"4th Down"
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

RX LOADS:
Kettlebell: 24/16
1st Bar: 35/25
2nd Bar: 42,5/30
3rd Bar: 52,5/37,5

Score
1+36 2+2 2+15 RX

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Tabata

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PulsSpinn45
4x4, 3 min aktiv pause mellom hvert drag

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Rounds 8
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.85km

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

Intervall 30 min 1.5%:
4min: 15.3
2min pause: 9.5km/t
4min: 15.4-15.5
2min pause: 9.5km/t
4min: 15.5-15.6
2min pause: 9.5km/t
4min: 15.7
2min pause: 9.5km/t
4min: 15.8-16.0

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

Puls:
Gjennomsnittspuls: 155
Makspuls: 185
Kalorier (kcal): 750

Pulssoner:
5: 00.08.13
4: 00.20.32
3: 00.22.03
2: 00.08.57
1: 00.00.14

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Rounds 10 + 5
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

+ mage

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

Distanse:
15min: 3.0km
45min: 12.25km
55min: 14.25km
60min: 14.85km

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

Intervall 30min 1.5%
1. 2min: 16.2
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.3
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.4-16.5
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.5-16.6
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 156
Makspuls: 185
Kalorier (kcal): 761

Pulssoner:
5: 00.02.56
4: 00.31.33
3: 00.16.16
2: 00.10.00
1: 00.00.13

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Tabata

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300

12 cal row
5 lengder oh db walking lunges
10 alt db snatch 10 h, 10 v
x3
10 devils press

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9
Plate push
Burpees to plate

5 curtis p 2kb
8 burpees over 2xbob
7 thrusters 2xkb
x5

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Markløft:
Oppvarming: 75kg*8, 95kg*5 105*5

Markløft: 5x8 105kg, 110kg

HSPU 100 10x10-15
Håndstående

Rounds 10
Pullups: 8
Pushups: 15
Pistolsquat: 16 (10 + 8kg)

handstand + pistols

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Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.85km

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

Intervall 30 min 1.5%:
4min: 15.2-15.3
2min pause: 9.5km/t
4min: 15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6-15.7
2min pause: 9.5km/t
4min: 15.7-15.8

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

Puls:
Gjennomsnittspuls: 152
Makspuls: 189
Kalorier (kcal): 743

Pulssoner:
5: 00.07.33
4: 00.16.41
3: 00.20.37
2: 00.14.44
1: 00.01.32

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

Distanse:
15min: 3.0km
45min: 12.25km
55min: 14.25km
60min: 14.85km

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

Intervall 30min 1.5%
1. 2min: 16.2
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.3
1min pause:
4. 30 sek x 4: 19.5
1min pause
5. 2min: 16.4
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.5-16.6
1min pause
8. 30 sek x 4: 19.5-20.00

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

Puls:
Gjennomsnittspuls: 158
Makspuls: 189
Kalorier (kcal): 784

Pulssoner:
5: 00.04.43
4: 00.32.39
3: 00.17.22
2: 00.07.26
1: 00.00.14

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Roman Hiit

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GymWod
Handstandwalk

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Rounds 15
(1) Strict hspu: 8
(2) Pullups: 8
(3) Pushups: 12
(4) Pistol squat: 14
(5) Tå touch: 25

Håndstående

+ mage

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Open 20.5
For time:
40 muscle-ups
80 cal row
120 wallball shots

Tiebreak (80 row + 120 wallball): 09.59

Time cap: 20min

Strategi:
5 rounds:
24 wallballs
16 cal row

Reminding time: MU

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Tabata

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Team Wod