VKO 45 (7.-13.11.)

MAANANTAI

10 kierrosta:

1.min ergit tai juoksu

2.min 10x tempaus käsipainolla + max istumaannousu

3.min lepo

TIISTAI

1-2-3 x4 toistotikkaat

- penkkipunnerrus

- maastaveto

KESKIVIIKKO

16.00 strength&conditioning*

17.00 ski-bike-row**

18.00 strength&conditioning*

19.00 stretching&flexibility

* s&c

Superset intervals:

1. power clean & jump rope

2. front squat & squat jack

3. standing oh press & med ball slam

4. bent over row & bear crawl

5. 90 degree hang & plank jack

** ski-bike-row

1st set / 3min each (warm up)

2nd set / 2min on 1min off each

3rd set / 1min on 2min off each

4th set / 3min each (cool down)

TORSTAI

10min, 30s välein:

1x raaka tempaus

10min, 1min välein:

1-2x raaka tempaus

10min, 1min työ 1min lepo:

- boksihyppy

PERJANTAI

Strongman workout

LAUANTAI

10.00 morning grind*

11.00 stretching&flexibility

* morning grind

Down and back. 30s on 15s off:

1. kettlebell lunge

2. bike

3. kb lunge

4. bike

5. kb press

6. overhead hold jog

7. kneeling oh press

8. squat

9. row

10. qoblet squat

11. squat

12. kb tricep extencion

13. ski

14. kb tricep extension

15. ski

SUNNUNTAI

18.00 Josen kehonpainotreenit 90'

Muistathan ilmoittautua tunneille ajoissa, kiitos!