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links:xfit [2023-01-12 18:31] – created anders_adminlinks:xfit [2023-01-13 06:24] (current) anders_admin
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-====== Xfit ======+*2023-01-13* 
 𝗕𝗘𝗙𝗢𝗥𝗘 𝗬𝗢𝗨 𝗦𝗧𝗔𝗥𝗧: 𝗕𝗘𝗙𝗢𝗥𝗘 𝗬𝗢𝗨 𝗦𝗧𝗔𝗥𝗧:
 Complete your own personal mobility/pre-hab exercises if you have them or any specific exercises you know you need to do before training. Complete your own personal mobility/pre-hab exercises if you have them or any specific exercises you know you need to do before training.
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 𝗪𝗔𝗥𝗠 𝗨𝗣: 𝗪𝗔𝗥𝗠 𝗨𝗣:
-2 Sets with a barbell: +Bike erg 5 minutes at increasing pace.
-Muscle clean from the hip x 7 reps +
-Paused front squat x 7 reps +
-Good-morning x 7 reps +
-Paused back squat x 7 reps +
-Rest 30s+
  
 2 Sets with a barbell: 2 Sets with a barbell:
-Clean pull x 5 reps +Snatch pulls from the hip x 5 reps 
-High hang power clean x 5 reps+Muscle snatch from the hip x 5 reps 
 +BTN strict press x 5 reps 
 +Paused overhead squats x 5 reps 
 +-Rest 30s- 
 +Muscle clean from the hip x 5 reps 
 +Strict press x 5 reps
 Front squat x 5 reps Front squat x 5 reps
 +-Rest 30s-
  
-3-Sets: +2 Sets with light load: 
-Power clean + low hang power clean hang power clean +Paused-catch power snatch x reps 
-Build to A1 loading.+Squat snatch x 3 reps 
 +Overhead squat x 3 reps 
 +-Rest 30-60s- 
 +⬇ 
 +Sets with light load
 +Power clean + push press split jerk x 3 reps 
 +-Rest 30-60s- 
 + 
 +Build to workout load
  
-CLEANS +BARBELL CYCLING 
-A1: Every 90s x 6 Sets+For time
-Power clean + low hang power clean + hang power clean+5 Overhead squats @ @70%1RM_CLEAN_JERK 
 +5 Snatch @ @70%1RM_CLEAN_JERK 
 +10 Clean and jerks @ @70%1RM_CLEAN_JERK 
 +5 Snatch @ @70%1RM_CLEAN_JERK 
 +5 Overhead squats @ @70%1RM_CLEAN_JERK
  
-All sets should be done between @75%1RM_PCLEAN-@80%1RM_PCLEAN+▶Weight cap at 110/80kg 
 +All reps taken from the floor, sets do not need to be unbroken. 
 +▶Any style can be used for the snatch and clean & jerk.
  
-NotesUse the warm up to build all the way up to 75-80% of your max power clean and then hit all sets at the same heavy load here. Try to keep a focus on good footwork and not jumping too wide in the catch position.+🏆LBW23X2 (ELITE/RX) 
 +5 Minute AMRAP: 
 +1-2-3-4-5-6-7-8 reps of 
 +Squat snatch 61/43kg 
 +Ring muscle up
  
-METCON +-Rest 5:00-
-💬 𝘚𝘰𝘮𝘦 𝘥𝘢𝘺𝘴 𝘐 𝘸𝘳𝘪𝘵𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘤𝘢𝘭𝘦𝘥 𝘵𝘰 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘴𝘵𝘪𝘮𝘶𝘭𝘶𝘴 𝘢𝘯𝘥 𝘰𝘵𝘩𝘦𝘳 𝘥𝘢𝘺𝘴 𝘐 𝘸𝘳𝘪𝘵𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘤𝘢𝘭𝘦𝘥 𝘵𝘰 𝘮𝘦𝘦𝘵 𝘵𝘩𝘦 𝘥𝘦𝘮𝘢𝘯𝘥𝘴 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘷𝘦 𝘭𝘦𝘷𝘦𝘭, 𝘵𝘰𝘥𝘢𝘺 𝘪𝘴 𝘰𝘯𝘦 𝘰𝘧 𝘵𝘩𝘰𝘴𝘦 𝘥𝘢𝘺𝘴. 𝘊𝘩𝘰𝘰𝘴𝘦 𝘢 𝘴𝘤𝘢𝘭𝘦 𝘣𝘢𝘴𝘦𝘥 𝘰𝘧𝘧 𝘵𝘩𝘦 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘭𝘦𝘷𝘦𝘭 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘯𝘨 𝘢𝘵 𝘢𝘯𝘥 𝘵𝘩𝘦𝘯 𝘱𝘶𝘴𝘩 𝘵𝘩𝘦 𝘱𝘢𝘤𝘦 𝘢𝘴 𝘩𝘢𝘳𝘥 𝘢𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯.+
  
-(𝗘𝗟𝗜𝗧𝗘) +5 Minute AMRAP: 
-For time +1-2-3-4-5-6-7-8 reps of 
-6-5-4-3-2-1 +Squat clean to overhead 61/43kg 
-Wall facing handstand push ups 10/5cm deficit +Bar muscle up
-Power cleans 110/75kg+
  
-Time cap: 11:00 +𝘕𝘰𝘵𝘦𝘴: 5 𝘔𝘪𝘯𝘶𝘵𝘦𝘴 𝘪𝘴 𝘢 𝘱𝘳𝘦𝘵𝘵𝘺 𝘴𝘩𝘰𝘳𝘵 𝘵𝘪𝘮𝘦 𝘥𝘰𝘮𝘢𝘪𝘯 𝘧𝘰𝘳 𝘵𝘩𝘪𝘴 𝘭𝘦𝘷𝘦𝘭 𝘰𝘧 𝘴𝘬𝘪𝘭𝘭 𝘸𝘰𝘳𝘬𝘰𝘶𝘵. 𝘛𝘩𝘦 𝘳𝘦𝘴𝘵 𝘯𝘦𝘦𝘥𝘦𝘥 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱 𝘴𝘦𝘵𝘴 𝘸𝘪𝘭𝘭 𝘦𝘢𝘵 𝘢𝘸𝘢𝘺 𝘢𝘵 𝘵𝘩𝘦 𝘤𝘭𝘰𝘤𝘬 𝘲𝘶𝘪𝘤𝘬𝘭𝘺. 𝘌𝘭𝘪𝘵𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘱𝘶𝘴𝘩 𝘵𝘩𝘦 𝘱𝘢𝘤𝘦 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘴𝘵𝘢𝘳𝘵 𝘩𝘦𝘳𝘦, 𝘢𝘪𝘮𝘪𝘯𝘨 𝘧𝘰𝘳 𝘶𝘯𝘣𝘳𝘰𝘬𝘦𝘯 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱𝘴 𝘴𝘦𝘵𝘴 𝘧𝘰𝘳 𝘢𝘴 𝘭𝘰𝘯𝘨 𝘢𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦 𝘣𝘶𝘵 𝘬𝘦𝘦𝘱𝘪𝘯𝘨 𝘵𝘩𝘦 𝘤𝘭𝘶𝘴𝘵𝘦𝘳𝘴 𝘵𝘰 𝘴𝘮𝘰𝘰𝘵𝘩 𝘢𝘯𝘥 𝘦𝘧𝘧𝘪𝘤𝘪𝘦𝘯𝘤𝘵 𝘴𝘪𝘯𝘨𝘭𝘦.
-⚠️ 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘣𝘦 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘯𝘨 𝘢𝘵 𝘢𝘯 𝘦𝘭𝘪𝘵𝘦 𝘭𝘦𝘷𝘦𝘭 (𝘚𝘦𝘮𝘪-𝘧𝘪𝘯𝘢𝘭𝘴 𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦𝘢𝘯𝘥 𝘴𝘩𝘰𝘶𝘭𝘥 𝘯𝘰𝘵 𝘮𝘢𝘬𝘦 𝘢𝘯𝘺 𝘢𝘥𝘫𝘶𝘴𝘵𝘮𝘦𝘯𝘵𝘴 𝘵𝘰 𝘵𝘩𝘦 𝘭𝘰𝘢𝘥𝘪𝘯𝘨/𝘏𝘗𝘚𝘜 𝘴𝘵𝘢𝘯𝘥𝘢𝘳𝘥.+
  
-(𝗥𝗫) +𝘙𝘟 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢𝘭𝘴𝘰 𝘢𝘪𝘮 𝘧𝘰𝘳 𝘴𝘪𝘯𝘨𝘭𝘦𝘴 𝘪𝘯 𝘵𝘩𝘦 𝘤𝘭𝘶𝘴𝘵𝘦𝘳𝘴 𝘣𝘶𝘵 𝘥𝘰 𝘯𝘰𝘵 𝘨𝘦𝘵 𝘴𝘶𝘤𝘬𝘦𝘥 𝘪𝘯 𝘵𝘰 𝘱𝘶𝘴𝘩𝘪𝘯𝘨 𝘵𝘩𝘦 𝘔𝘜 𝘱𝘢𝘤𝘦 𝘵𝘰𝘰 𝘩𝘢𝘳𝘥 𝘢𝘵 𝘵𝘩𝘦 𝘴𝘵𝘢𝘳𝘵. 𝘒𝘯𝘰𝘸 𝘺𝘰𝘶𝘳 𝘭𝘪𝘮𝘪𝘵𝘴 𝘢𝘯𝘥 𝘱𝘢𝘤𝘦 𝘢𝘤𝘤𝘰𝘳𝘥𝘪𝘯𝘨𝘭𝘺 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘬𝘦𝘦𝘱 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘧𝘶𝘭𝘭 5 𝘮𝘪𝘯� ��𝘵𝘦𝘴 (𝘦𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘭𝘺 𝘰𝘯 𝘵𝘩𝘦 𝘳𝘪𝘯𝘨𝘴)
-For time +
-6-5-4-3-2-1 +
-Strict handstand push ups 10/5cm deficit +
-Power cleans 100/67.5kg or 90/60kg+
  
-Time cap: 11:00 +🏆 LBW23X2 (INTERMEDIATE
-𝘞𝘰𝘳𝘬𝘰𝘶𝘵 𝘕𝘰𝘵𝘦𝘴: 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘴𝘩ð ���𝘶𝘥𝘭 𝘣𝘦 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘯𝘨 𝘢𝘵 𝘢𝘯 𝘙𝘟 𝘴𝘵𝘢𝘯𝘥𝘢𝘳𝘥 (𝘲𝘶𝘢𝘳𝘵𝘦𝘳 𝘧𝘪𝘯𝘢𝘭𝘴 𝘰𝘳 𝘯𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘭𝘦𝘷𝘦𝘭 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘰𝘯+5 Minute AMRAP: 
-𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘯 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦𝘥 𝘙𝘟 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘵𝘩𝘦𝘯 𝘢𝘵𝘵𝘦𝘮𝘱𝘵 𝘢𝘴 𝘸𝘳𝘪𝘵𝘵𝘦𝘯. 𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘰𝘯𝘭𝘺 𝘳𝘦𝘤𝘦𝘯𝘵𝘭𝘺 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘦𝘥 𝘵𝘰 𝘵𝘩𝘦 𝘙𝘟 𝘥𝘪𝘷𝘪𝘴𝘪𝘰𝘯 𝘵𝘩𝘦𝘯 𝘪𝘧 𝘯𝘦𝘦𝘥𝘦𝘥 𝘳𝘦𝘥𝘶𝘤𝘦 𝘵𝘩𝘦 𝘏𝘚𝘗𝘜 𝘵𝘰 6/3𝘤𝘮.+1-2-3-4-5-6-7-8 reps of 
 +Squat snatch 61/43kg or 52/35kg 
 +2-2-2-2-2-2-2-2 reps of 
 +Bar muscle ups after each set
  
-(𝗜𝗡𝗧𝗘𝗥𝗠𝗘𝗗𝗜𝗔𝗧𝗘) +-Rest 5:00-
-For time +
-6-5-4-3-2-1 +
-Strict handstand push ups +
-Power cleans 80/52.5kg+
  
-Time cap11:00 +5 Minute AMRAP
-𝘞𝘰𝘳𝘬𝘰𝘶𝘵 𝘕𝘰𝘵𝘦𝘴: 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘩𝘢𝘷𝘦 𝘴𝘰𝘮𝘦 𝘧𝘭𝘦𝘹𝘪𝘣𝘪𝘭𝘪𝘵𝘺 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘢𝘥𝘫𝘶𝘴𝘵𝘮𝘦𝘯𝘵𝘴 𝘪𝘧 𝘵𝘩𝘦 𝘴𝘵𝘢𝘯𝘥𝘢𝘳𝘥𝘴 𝘢𝘳𝘦 𝘵𝘰 𝘩𝘪𝘨𝘩, 𝘩𝘰𝘸𝘦𝘷𝘦𝘳 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘴𝘶𝘱𝘱𝘰𝘴𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘢 𝘷𝘦𝘳𝘺 𝘤𝘩𝘢𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘴𝘰 𝘪𝘧 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘭𝘪𝘧𝘵 𝘵𝘩𝘦 𝘭𝘰𝘢𝘥 𝘢𝘯𝘥 𝘱𝘦𝘳𝘧𝘳𝘰𝘮 𝘴𝘵𝘳𝘪𝘤𝘵 𝘏𝘚𝘗𝘜 𝘵𝘩𝘦𝘯 𝘥𝘰 𝘵𝘩𝘪𝘴 𝘰𝘯𝘦 𝘢𝘴 𝘸𝘳𝘪𝘵𝘵𝘦𝘯. 𝘐𝘧 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰, 𝘤𝘩𝘢𝘯𝘨𝘦 𝘵𝘰 𝘴𝘵𝘳𝘪𝘤𝘵 𝘏𝘚𝘗𝘜 𝘵𝘰 𝘬𝘪𝘱𝘱𝘪𝘯𝘨 𝘣𝘶𝘵 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘳𝘦𝘱 𝘴𝘤𝘩𝘦𝘮𝘦 𝘵𝘰 𝘥𝘰𝘶𝘣𝘭𝘦 𝘳𝘦𝘱𝘴.+1-2-3-4-5-6-7-8 reps of 
 +Squat clean to overhead 61/43kg or 52/35kg 
 +2-2-2-2-2-2-2-2 reps of 
 +Bar muscle ups after each set
  
----------------------------------------- +𝘕𝘰𝘵𝘦𝘴: 𝘐𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱𝘴 𝘢𝘳𝘦 𝘢 𝘸𝘦𝘢𝘬𝘯𝘦𝘴𝘴 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘵𝘩𝘦𝘯 𝘥𝘰 𝘯𝘰𝘵 𝘥𝘰 𝘵𝘩𝘦 𝘢𝘴𝘤𝘦𝘯𝘥𝘪𝘯𝘨 𝘳𝘦𝘱 𝘴𝘤𝘩𝘦𝘮𝘦 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘵𝘰𝘥𝘢𝘺. 𝘐𝘯𝘴𝘵𝘦𝘢𝘥 𝘩𝘪𝘵 2 𝘳𝘦𝘱𝘴 𝘦𝘷𝘦𝘳𝘺 𝘳𝘰𝘶𝘯𝘥 𝘵𝘰 𝘵𝘳𝘺 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱 𝘢 𝘮𝘰𝘳𝘦 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘧𝘭𝘰𝘸 𝘵𝘰 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵. 𝘐𝘧 𝘯𝘦𝘦𝘥𝘦𝘥 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘴𝘶𝘣 𝘵𝘩𝘪𝘴 𝘧𝘰𝘳 𝘢 𝘣𝘶𝘳𝘱𝘦𝘦-𝘊2𝘉 𝘱𝘶𝘭𝘭 𝘶𝘱 𝘰𝘳 𝘢 𝘫𝘶𝘮𝘱𝘪𝘯𝘨 𝘣𝘢𝘳 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱.
-𝗟𝗢𝗪𝗘𝗥 𝗜𝗠𝗣𝗔𝗖𝗧 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗩𝗘𝗥𝗦𝗜𝗢𝗡 +
-𝘍𝘰𝘳 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘵𝘩𝘦𝘪𝘳 𝘸𝘢𝘺 𝘣𝘢𝘤𝘬 𝘪𝘯 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘢𝘧𝘵𝘦𝘳 𝘴𝘰𝘮𝘦 𝘵𝘪𝘮𝘦 𝘰𝘧𝘧.+
  
-Alternating EMOM x 12 Minutes +SQUATS (OPTIONAL) 
-Min 120 Seconds of squats cleans* +C1Back Squats 
-Min 2: 1 Set of HSPU+2x10 @ @50%1RM_BACKSQ 
 +1x10 @ @60%1RM_BACKSQ 
 +1x8 @ @70%1RM_BACKSQ 
 +1x8 @ @75%1RM_BACKSQ
  
-Notes: The squat cleans are done as singles using a load that feels challenging for today. The HSPU can be strict or kipping and you are aiming for a number in the 4-8 reps range, so make this is difficult as it needs to be to achieve that.+-Rest as needed between sets-
  
-POSTERIOR STRENGTH (OPTIONAL) +C2Sets of: 
-C1Every 90s x 6 Sets +Barbell good mornigs x 10 reps 
-Banded sumo stance deadlifts 6-6-4-4-2-2 reps @ challenging load +Banded hamstring curls 30 reps 
-𝘕𝘰𝘵𝘦𝘴: 𝘗𝘶𝘭𝘭 𝘸𝘪𝘵𝘩 𝘴𝘱𝘦𝘦𝘥 𝘵𝘰 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯, 𝘱𝘢𝘶𝘴𝘦 𝘧𝘰𝘳 1 𝘴𝘦𝘤𝘰𝘯𝘥 𝘢𝘯𝘥 𝘵𝘩𝘦𝘯 𝘭𝘰𝘸𝘦𝘳 𝘥𝘰𝘸𝘯 𝘸𝘪𝘵𝘩 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘵𝘩𝘦 𝘱𝘶𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘣𝘢𝘯𝘥.+Rest 90s between sets
  
-C3: Super-Sets of: +ACCESSORY 
-Nordic extensions x 10-15 reps +3 Sets of: 
-+Seated banded low-rows x 20 reps 
-Reverse hypers x 20 reps +Dual DB/plate reverse flys 10 reps
-OR +
-Banded Hamstring curls 30 reps+
 Rest 60s between sets Rest 60s between sets
  
-EMOM FITNESS (OPTIONAL+3 Sets of: 
-Every 2:00 6 Sets: +Dual DB Arnold press x 6 reps (3𝘴 𝘯𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘰𝘯 𝘦𝘢𝘤𝘩 𝘳𝘦𝘱
-15m Sandbag bearhug carry +Dual DB/Plate lateral raises 8 reps (3𝘴 𝘯𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘰𝘯 𝘦𝘢𝘤𝘩 𝘳𝘦𝘱) 
-12 Dual DB box step overs to 50cm +Dual DB gun-walk x 15m 
-Max calories Echo bike in remaining time+Rest 90s between sets
  
--No rest between sets, 12 minutes continous work- +3 Sets of: 
- +KB Windmills x 6 reps per arm 
-Elite: 90/70kg bag + 25/18kg DBs +Rest as needed between sets
-RX: 70/45kg bag + 22.5/15kg DBs +
-Int: 70/45kg bag x 10m + 22.5/15kg DBs x 8 reps +
- +
-𝘕𝘰𝘵𝘦𝘴: 𝘔𝘰𝘷𝘦 𝘩𝘢𝘳𝘥 𝘧𝘰𝘳 12 𝘮𝘪𝘯𝘶𝘵𝘦𝘴, 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘢 𝘴𝘰𝘭𝘪𝘥 𝘰𝘶𝘵𝘱𝘶𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘣𝘪𝘬𝘦 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘵𝘩𝘳𝘰𝘶𝘨𝘩. +
- +
-CORE STRENGTH +
-3-4 Sets of: +
-15 Overhead sit-ups +
-20 Russian twists in hollow position +
-2 Turkish get ups per side +
- +
--Rest as needed between sets-+
  
 ENGINE SESSION (OPTIONAL) ENGINE SESSION (OPTIONAL)
 𝘐𝘵 𝘪𝘴 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘦𝘯𝘨𝘪𝘯𝘦 𝘸𝘰𝘳𝘬 𝘪𝘴 𝘥𝘰𝘯𝘦 𝘪𝘯 𝘢 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘰𝘵𝘩𝘦𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘳𝘦𝘴𝘵 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴. 𝘐𝘵 𝘪𝘴 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘦𝘯𝘨𝘪𝘯𝘦 𝘸𝘰𝘳𝘬 𝘪𝘴 𝘥𝘰𝘯𝘦 𝘪𝘯 𝘢 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘰𝘵𝘩𝘦𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘳𝘦𝘴𝘵 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴.
 ------------------------------------ ------------------------------------
-BIKERG LONG+ECHO-BIKE
 ------------------------------------ ------------------------------------
-Warm up: +Warm up sets of
-5 Minutes easy pace bike +30s @ moderate pace 
- +30s @ easy pace
--Rest 2-4 minutes-+
  
-4-5 Sets +-Rest 2 minutes-
-2 minutes @ moderate pace +
-2 minutes @ faster pace +
-2 minutes @ fastest pace +
--2 min easy spin between each set @ damper 2-3+
  
-𝘕𝘰𝘵𝘦𝘴𝘞𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘯 𝘴𝘰𝘮𝘦 𝘵𝘩𝘳𝘦𝘴𝘩𝘰𝘭𝘥 𝘱𝘢𝘤𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘩𝘦𝘳𝘦. 𝘛𝘩𝘦 𝘮𝘰𝘥𝘦𝘳𝘢𝘵𝘦 𝘦𝘧𝘧𝘰𝘳𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘢 𝘱𝘢𝘤𝘦 𝘺𝘰𝘶 𝘸𝘰𝘶𝘭𝘥 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘢 𝘭𝘰𝘯𝘨 40-60 𝘮𝘪𝘯𝘶𝘵𝘦 𝘳𝘪𝘥𝘦 (𝘯𝘰𝘵 𝘷𝘦𝘳𝘺 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘧𝘰𝘳 𝘫𝘶𝘴𝘵 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴) 𝘵𝘩𝘦𝘯 𝘢 𝘥𝘦𝘤𝘦𝘯𝘵 𝘱𝘢𝘤𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴, 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘣𝘦 𝘵𝘰𝘶𝘨𝘩 𝘵𝘰 𝘩𝘰𝘭𝘥 𝘧𝘰𝘳 𝘢𝘳𝘰𝘶𝘯𝘥 20 𝘮𝘪𝘯𝘶𝘵𝘦𝘴. 𝘍𝘪𝘯𝘢𝘭𝘭𝘺 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘱𝘢𝘤𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘰 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦𝘴 𝘺𝘰𝘶 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘧𝘪𝘯𝘢𝘭 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴.+3 Sets 
 +10 Rounds of: 
 +30s Echo bike @ hard pace 
 +30s Echo bike @ easy/recovery pace 
 +-Rest 3-4 minutes between sets
  
-𝘜𝘴𝘦 𝘳𝘰𝘶𝘯𝘥 1 𝘵𝘰 𝘴𝘦𝘵 𝘵𝘢𝘳𝘨𝘦𝘵 𝘱𝘢𝘤𝘦𝘴 𝘢𝘯𝘥 𝘵𝘩𝘦𝘯 𝘸𝘰𝘳𝘬 𝘺𝘰𝘶𝘳 𝘢𝘴𝘴 𝘰𝘧𝘧 𝘵𝘰 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘴𝘦𝘵𝘴.+𝘕𝘰𝘵𝘦𝘴: 𝘈𝘪𝘮 𝘧𝘰𝘳 𝘩𝘪𝘵𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘢𝘮𝘰𝘶𝘵 𝘰𝘧 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘭𝘭 3 𝘴𝘦𝘵𝘴. 𝘊𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺 𝘪𝘴 𝘬𝘦𝘺!
links/xfit.txt · Last modified: 2023-01-13 06:24 by anders_admin