"KAREN"
150 WALLBALLS

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Monday:

20-30min easy run, walk or rest day

Harjoituksen tarkoitus on toimia palauttavana harjoituksena. Tavoite on pitää harjoitukset kevyenä alkuviikosta ja valmistautua viikonlopun puolimaratoniin.

Saturday:

21,1km Run Time Trial

Lisätietoja mm. tämän vuoden Kuopio maratonista sekä merkityt reitit:

https://www.kuopiomaraton.com

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Deadlift
4x3 75%

Back Rack Lunge
4x10 45%

Workout

Emom 30

Min1: Row 200-250m
Min2:10 Burpee over box
Min3: light Bike 45 Seconds

5 rounds

30 ropejumps
10 m fr lunge

3 rounds:
Plank (1 round: 30s plank, 2 round: 45s plank, 3 round: 60s plank)
20 russian twist 20/15kg
15 lying leg raises (slow)

30 Air Squats
200 Meter Run
10 Clean and Jerk (40/30kg)

Backsquats 5-5-3-3-1

30min Amrap
500m row
1000m bike
500m ski
1000m bike

2 rounds + 500m row

6 burpee box jumps
10 air squats
max reps DB's deadlifts

Rest 1:00

*Score is total DB's DL's

A.
3' DU
Cercare di fare almeno 2' unbroken

3 rnd

5 kb Arm Suitcase Deadlift & Hold (dx)

stacco con una kb

20 rotation L-seated + plates

Rest 1'

5 kb Arm Suitcase Deadlift & Hold (sx)

20 ghd+MB

B.

EMOM ogni 90" per 12' (8 set) di:

Deadlift x 3
partire con 60% @1rm e incrementare il carico ognio set

C.

For time:
1500mt row
50 DL 100/80kg (eventualmente scalare il carico)
50 Cal. bike
50 Dmb Box Step-Over 22.5/15kg
1500mt row

D.
Recupero
10' Assault Bike

E.
3rnd
lateral Plank x 45" per lato
rest 30"
GHD Plank x 30-45"
rest 30"
Db Bicep Curl x 8 rep