stinemn's treningsdagbok listevisning

---

PulsSpinn

---

Team 2
100cal row
90 pushups
80 cal row
70 boxjump
80 cal ski
50 ttb
40 burpees
30 pullups
40 db snatch
10 hspu

+ håndstående

---

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: 152
Makspuls: 187
Kalorier (kcal): 734

Pulssoner:
5: 00.02.34
4: 00.19.50
3: 00.25.44
2: 00.12.26
1: 00.00.19

---

Crosstraining MasterMania

Warm up
Amrap 15

---

MasterMania
Greatest Hiit
20 stasjoner 40/20 x 2

---

FunSpinn
MasterMania

---

Tabata

---

300

5 runder
2 manmakers (pu + ro h/v + thrusters)
4 pistols
6 db markløft
8 boxjump

6-8-10-12-14
plate push
plate on waling lunges (pr side)

5 runder
5 burpees o bag
5 situps
5 squat clean m bag
5 mountain climber o bag (pr side)

---

Futsal

---

Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.80km

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

Intervall 30 min 1.5%:
4min: 15.2
2min pause: 9.5km/t
4min: 15.3-15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6
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: 186
Kalorier (kcal): 742

Pulssoner:
5: 00.06.10
4: 00.17.17
3: 00.20.24
2: 00.16.57
1: 00.00.17

---

Maximus

---

Roman Hiit

---

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

Håndstående

---

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: 16.1
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.2
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.3-16.4
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.5
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: 188
Kalorier (kcal): 778

Pulssoner:
5: 00.04.31
4: 00.33.33
3: 00.14.41
2: 00.07.47
1: 00.00.19

---

Open 20.4

For time:
30 box jumps, 20 in.
15 clean and jerks, 65 lb. - 29.5kg
30 box jumps, 20 in.
15 clean and jerks, 85 lb. - 38.5kg
30 box jumps, 20 in.
10 clean and jerks, 115 lb. - 52.2kg
30 single-leg squats
10 clean and jerks, 145 lb. - 65.1kg
30 single-leg squats

Time: 19.16

5 clean and jerks, 175 lb. - 79.4kg
30 single-leg squats
5 clean and jerks, 205 lb. - 92.4kg

Time cap: 20 minutes

---

PulsSpinn 4x4

---

Intervaller 4min x 5
3T cybex 1.5%

Distanse:
15min: 3.0km
45min: 10.40km
55min: 12.40km
60min: 12.80km

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

Intervall 30 min 1.5%:
4min: 15.2
2min pause: 9.5km/t
4min: 15.3-15.4
2min pause: 9.5km/t
4min: 15.5
2min pause: 9.5km/t
4min: 15.6
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: 151
Makspuls: 184
Kalorier (kcal): 728

Pulssoner:
5: 00.06.40
4: 00.13.52
3: 00.20.53
2: 00.18.31
1: 00.00.15

---

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

Håndstående

+ mage

---

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: 16.0-16.1
1min pause
2. 30 sek x 4: 19.0-19.5
1min pause
3. 2min: 16.2
1min pause:
4. 30 sek x 4: 19.0-19.5
1min pause
5. 2min: 16.3-16.4
1 min pause
6. 30 sek x 4: 19.5-19.8
1min pause
7. 2min: 16.5
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: 188
Kalorier (kcal): 778

Pulssoner:
5: 00.04.31
4: 00.33.33
3: 00.14.41
2: 00.07.47
1: 00.00.19

---

Open 20.4

For time:
30 box jumps, 20 in.
15 clean and jerks, 65 lb. - 29.5kg
30 box jumps, 20 in.
15 clean and jerks, 85 lb. - 38.5kg
30 box jumps, 20 in.
10 clean and jerks, 115 lb. - 52.2kg
30 single-leg squats
10 clean and jerks, 145 lb. - 65.1kg
30 single-leg squats

Time: 19.16

5 clean and jerks, 175 lb. - 79.4kg
30 single-leg squats
5 clean and jerks, 205 lb. - 92.4kg

Time cap: 20 minutes