Tréning Phoenix W1D1
Phase 1: Warmup - aerobic pace AMRAP 15min 10 Thruster @20/15kg 10 KB Swing @16/1ľkg 20 DU Rest 5min Phase 2: Strength Endurance Every 30s x 20 odd: 3 Power Clean & Push Press @60/40kg [...]
Tréning Phoenix W1D2
Phase 1: Warmup 10min Row @2:20/500 5min Row, fast finish @1:45-50 Rest 5min Phase 2: Strength Every 30s x 20 odd: 3 Push Press @70kg even: 5 Strict C2b Pull up Rest 5min Phase 3: [...]
Tréning Phoenix W1D3
Phase 1: Warmup AMRAP 15min - aerobic pace 10 Step-up-knee-up @20-30cm ca. 2x20kg bumper 10 Goblet Squat @16/12kg 10 Step-in/step-out Burpees Phase 2: Strength Endurance Every 30s x 20 odd: 10 Deadlift @60/40kg even: 5 [...]
Tréning Phoenix W1D4
Phase 1: Warmup 10 Rounds 10cal Row Watt: 1000-1200 10cal Air Bike Watt: 300-400W 10 Burpees Phase 2: Strength Strict Press 3x3, 85-90%RM, Rest 120s Phase 3: Conditioning 21-15-9 HSPU Ring Dips Piush-ups Phase 4: [...]
Tréning Phoenix W1D5
Phase 1: Warmup 10 Rounds 100m Run 1-10 Pull-up 1-10 Push-up Phase 2: Strength A1: Lunges 4x8, Rest 60s A2: Single Leg Glute Bridge 4x10 KB24/16kg, Rest 60s Phase 3: Conditioning 5 Rounds 10 Box [...]
Tréning Phoenix W2D1
Phase 1: Warmup AMRAP 5min, selfie tempo 100m Run 10 Air Squat 10 KB Swing @16/12kg Rest 2min AMRAP 5min, selfie tempo 5 Step-in/out Burpees 5 V-ups Phase 2: Strength Hang Snatch Find 2RM, timecap [...]
Tréning Phoenix W2D2
Phase 1: Warmup 5 Rounds 10 DU 10 Lunges 10 Chinese push-ups Phase 2: Strength Endurance Every 30s x 20 5 HSPU deficit 1x20kg 6 Strict Rope Pull-up Phase 3: Conditioning AMRAP 20min 20 Wall [...]
Tréning Phoenix W2D3
Phase 1: Warmup Run Speed build-up 3x100m Slow warmup jogging 5x50m Medium speed-up, from slow jogging to moderate tempo, rest: easy run back 50m 8x30m Speed build-up, negative split. max speed at 30m mark, rest: [...]
Tréning Phoenix W2D4
Phase 1: Warmup 5 Rounds 1min Row for cal, negative split 1min Bike for cal, negative split Poznámka Negative split znamená, každé kolo rýchlejšie ako to predchádzajúce Phase 2: Strength Every 60s x 10 3 [...]
Tréning Phoenix W2D5
Phase 1: Warmup 8 Rounds Shuttle run 15,30,50m 2x beh spat , 2xspat lavobok, 2x pravobok, 2x spat vpred Poznámka Bežíš 0-15m a späť, 0-30m a späť 0-50m a späť. Späť bezíš podľa tejto schémy: [...]