Funkčné telo III.

W1D1 “3Rounder” Phase 1: Warmup Row / Run EMOM 12 min 1. min normal++ 2. min normal 3. min easy Pozámka: Pôjdem ľahkú intervalovú rozcvičku. V každej minúte iné tempo v 3 min. blokoch a [...]

Phase 1: Primer 30-20-10 Air Squat Chest-2-deck Push-ups Sit-ups Phase 2: Strength Every 1min For 20 min 5 Squat 65%RM 5 Burpees Phase 3: After party 10min Farmers Walk 2x24kg

W1D3 "Criss Cross" Phase 1: Warm-up 10min Easy Run 3 Rounds 5 Deadlift KB16kg 5 Goblet Squat KB16kg 5 Swing KB16kg Phase 2: Strength 10-9-8-7-6-5-4-3-2-1 Bench press 65%RM 1-2-3-4-5-6-7-8-9-10 Bent-over rows Poznámka: Príťahy v predklone [...]

W2D1 “6Rounder” Phase 1: Warmup 5 Rounds 20m Waliking Lunges 20 Montain Climber 20 Swing @16kg Phase 2: Conditionig 6 Rounds 5 Squat @70%RM 10 Swing 24kg Rest 3 min 6 Rounds 5 Deadlift @70%RM [...]

Phase 1: Primer 10 Rounds 5 KB Swing 24kg 5 Burpees Phase 2: Strength Endurance 4 Rounds 20 Squat @50kg Rest 60s Phase 3: After party 5 Rounds 10 Strict press 65%RM 10 Push-ups 10 [...]

Phase 1: Warm-up 4 Rounds 400m Run 10 Push-ups 20 Lunges Poznámka: Stredné tempo, plný rozsah pohybu pri kľukoch a výpadoch. Phase 2: Strength 6 Rounds 3 Bench press 70%RM 6 Deadlift @70kg 9 Pull-ups [...]

Phase 1: Warm-up Row / Run EMOM 12 min 1. min normal++ 2. min normal 3. min easy Poznámka: Opakujeme W1D1 ale tempo si zvýšiť vo všetkých 3 úrovňiach o 5%. Pôjdem ľahkú intervalovú rozcvičku. [...]

Phase 1: Primer 5 Rounds: 20 Walking Lunges 20 Mountain Climber Phase 2: Strength Endurance Every 15s For 3 min 2 Squat @60kg Rest 2 min Every 15s For 3 min 4 Burpees Rest 2 [...]

W3D3 “Frequency” Phase 1: Warmup 10 Rounds 10m Walking Lunges KB16kg only left hand 10 Chinese Push-ups 10m Walking Lunges KB16kg only right hand 20s FLR Poznámka: Walking lunges sú s KB iba v jedne [...]

Phase 1: Warmup: Row / Run EMOM 12 min 1. min easy 2. min normal++ 3. min normal++ Poznámka: Opakujeme W1D1 a W2D1 tempo si ostáva ako vo W2D1, ale každá druhá nibúta je normal++ [...]