Fatbiking ! Reps = km
Läskipyöräilytreeni

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher

Weighted Dip

7 - 5 - 3 - 1 - 1

5-3-2-1-2-3-5

FOR TIME:
*20-18-16-14-12-10-8-6-4 double dumbbell Squat clean 2x 22.5/15 15/10
*4-6-8-10-12-14-16-18-20
Kb american swing 32/24 24/16

3-5x
A)KB C&J-ladder
F-2x8-12-16-20-24kg
M-2x16-20-24-28-32kg
B)T2bx5-10

160 min
Warm up + COS 25 min

1.MU
- Drills
- MU 7x1 + 7x2 - 21 reps

2.SHSPU
A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
- Rest as needed

B. Slow eccentric Strict HSPU on dumbells 4x5
- Knees on box

3.Back squat
A. 4 sets:
3 Back squats 76-81 kg
- Rest 15 s.
3 Seated box jumps - 30"
- Rest as needed

4.Strength
A. 4 sets:
Mixed grip strict pull ups x Tough effort - 12 8 7 7
Stationary dips x Tough - 8 7 6 6
- Rest 60-90 s. between sets
- RiR 1-2

On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row

2000 m ski Emom 4 burpee
10 min 5 snatch 8 slam ball
10 min 5 hang cluster 5 box over
10 min 6 lunges 4 Bob 2 devil press 3 ring row
2000m row
With partner

24-21-18-15-12-9-6-3 reps for time of

• Med-ball cleans
• Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.