High effort cardio training (Crossfit)
Aerobic progression
Warm up/prep
1 round, 40 sec/station @70-80% aerobic (easy/moderate),
20 sec rest/rotate (tot 9:40)
Row
Alternating box step downs
AB
MB Burpee squat clean thruster
Row
Alternating box step ups
AB
MB Burpee squat clean thruster
Row
Slam ball clean over shoulder
90 sec @80-90% aerobic (high effort)/station,
90 sec rest (tot 28:30)
Row cal’s
BBJ over
AB cal’s
MB Burpee WB
Row cal’s
BBJ over
AB cal’s
MB Burpee WB
Row cal’s
Slam ball
Cool down, 5 rounds easy
60 sec single unders
30 sec alternating thoracic bridges
30 sec dead hang
(Programering Totus fitness/David Hassan)
Avslutade sedan med push jerk och split jerk fredagen till ära
Fler träningsupplägg finns under kategorien crossfit
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