GF 180410

Added by moffast, 440 Vor Wochen

Summary

Description Strength exercises Laptimes Ausrüstung

	Dauer (min.sek)	01:36:42
	Gesamtgewicht	11470.5 kg
	Puls	snitt 121 max 165
	Intensität	Normal
	Borg Skala	16, Schwer 85% vom Maximum
	Kalorien	818 kcal
	Score	2309

Gorillafitness 180410
UPPVÄRMNING
Innebandy
STYRKA
Jerk bakom nacken 3rx5 57.5kg
Push press 5rx4 40kg
GYMNASTIK
Planche lean hold 15s / Reversed planche lean hold 15s x3
Wall facing handstand floaters 30s x3
OM x10 Jämna - front leaning rest in rings 30s / ojämna - Active hang 30s
Straddle good morning 8r / Pike compression complex 3x 3 vänster 3 höger 3 båda x3
WOD
AMRAP 30 min - Håll mellan zon 3 och 4. - 3 varv + 10 reps
10 Burpee broad jumps (minst 1m)
8/8 Windmill 16kg (rekommenderad 24kg)
20 Alternerande Dragon squat
20m Waiters walk vänster arm 24kg (rek 32kg)
20m Waiters walk höger arm 24kg (rek 32kg)
30 cal rodd

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Performed strength exercises in this workout.

Militärpress bakom nacken · Schultern	3 x 20.0 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 30.0 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 40.0 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 50.0 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 57.5 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 57.5 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 57.5 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 57.5 kg	Jerk
Militärpress bakom nacken · Schultern	3 x 57.5 kg	Jerk
Push press · Schultern	5 x 40.0 kg
Push press · Schultern	5 x 40.0 kg
Push press · Schultern	5 x 40.0 kg
Push press · Schultern	5 x 40.0 kg

Block 1
Planch lean hold · Andere	15 seconds
Reversed planch lean hold · Andere	15 seconds
Planch lean hold · Andere	15 seconds
Reversed planch lean hold · Andere	15 seconds
Planch lean hold · Andere	15 seconds
Reversed planch lean hold · Andere	15 seconds
Handstående · Andere	30 seconds	Floaters
Handstående · Andere	30 seconds	Floaters
Handstående · Andere	30 seconds	Floaters
Front leaning rest in rings · Andere	30 seconds
Active hang · Andere	30 seconds
Front leaning rest in rings · Andere	30 seconds
Active hang · Andere	30 seconds
Front leaning rest in rings · Andere	30 seconds
Active hang · Andere	30 seconds
Front leaning rest in rings · Andere	30 seconds
Active hang · Andere	30 seconds
Front leaning rest in rings · Andere	30 seconds
Active hang · Andere	30 seconds
Straddle good morning · Andere	8 x 5.0 kg
Pike compression complex · Andere	3 reps	3 vä, 3 hö, 3 bå
Straddle good morning · Andere	8 x 5.0 kg
Pike compression complex · Andere	3 reps	3 vä, 3 hö, 3 bå
Straddle good morning · Andere	8 x 5.0 kg
Pike compression complex · Andere	3 reps	3 vä, 3 hö, 3 bå

Block 2
Burpee broad jump · Andere	10 x 67.0 kg	min 1m
Stelbens windmill ·	16 x 16.0 kg	8/ ben
Dragon squat · Beine	20 x 49.0 kg	10/ ben
Waiters walk · Schultern	40 x 24.0 kg	20m/ sida
Roddmaskin · Andere	105 seconds	30cal

Block 3
Burpee broad jump · Andere	10 x 67.0 kg	min 1m
Stelbens windmill ·	16 x 16.0 kg	8/ ben
Dragon squat · Beine	20 x 49.0 kg	10/ ben
Waiters walk · Schultern	40 x 24.0 kg	20m/ sida
Roddmaskin · Andere	105 seconds	30cal

Block 4
Burpee broad jump · Andere	10 x 67.0 kg	min 1m
Stelbens windmill ·	16 x 16.0 kg	8/ ben
Dragon squat · Beine	20 x 49.0 kg	10/ ben
Waiters walk · Schultern	40 x 24.0 kg	20m/ sida
Roddmaskin · Andere	105 seconds	30cal

Block 5
Burpee broad jump · Andere	10 x 67.0 kg	min 1m

Puls

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Summary

66%	Average 121		Max 165	90%
HRM 184 bpm

Heart rate zones - Default

Heart rate intensity distribution.

Puls (bpm)

%HRM

% of workout

Zone 0

0 - 92

0% - 50%