Det blev två svettiga konditionspass idag, ett med hög puls och sedan en 45 minutare utan vila. 

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Pass 1

Mixed Modal Aerobic w. Progressive Pacing, Z1/Cooldown + stability

A. EMOM x 8 Min
1: Practise DU x 30s
2: Scapula Pull-Ups x 30s

B1. 10 Min @80-90% Aerobt
15/10 CAL Row
10 Box Jump
5 Thrusters @35/25kg

Vila 3 Min

B2. 5 Min @60-70% Aerobt (lätt)
2:30 Min Ski-Erg
2:30 Min AB

Vila 3 Min

B3. 10 Min @80-90% Aerobt
15/10 CAL AB
10 Power Clean @35/25kg
5 Wall Ball

Vila 3 Min

B4. 5 Min @60-70% Aerobt (lätt)
2:30 Min Ski-Erg
2:30 Min AB

C.5 Rounds @50-60% (väldigt lätt)
1 Min Easy Spin AB
30+30s KB Windmill

Programering totus fitness / Kalle larsson

Pass 2

Aerobic conditioning

Warm up/prep
1 round of the circuit @70% aerobic (easy)
45 sec/station, 15 sec rest/rotate (tot 9:45 min)

45 min @75-80% aerobic (moderate)
3 rounds of 90 sec/station, quick rotation,
no rest (tot 43:30 min)
1: AB cal’s
2: No push up BBJ over
3: Row cal’s
4: Slam ball
5: AB cal’s
6: Alternating TGU
7: Row cal’s
8: DU
9: Shuttlerun 10m
10: Ball over pull up bar

Programering totus fitness / David Hassan