GF 180501

Added by moffast, 437 weeks ago

Summary

Description Strength exercises Laptimes What equipment do you have access to?

	Time (min.sek)	01:29:52
	Total Weight	10773.5 kg
	Pulse	snitt 135 max 171
	Intensity	Normal
	Borg scale	15, Heavy
	Calories	500 kcal
	Score	3554

Gorilla fitness - 180501
UPPVÄRMNING
Rörlighet
Chest opener
Shoulder opener
STYRKA
Jerk 3r x5s 57.5kg
Snatch high-pull 5r x2s 35kg - 5r x2s 37.5kg
GYMNASTIK
Planche lean hold 15s + Reversed planche lean hold 15s x2
Wallfacing floaters 33s x2
Front leaning rest in rings 39s + Active hang 39s EMOM x6min
Straddle good morning 8r 10kg + Pike compression complex 9rx3 x3
WOD
AMRAP 30 min - 6 varv
20cal rodd (eg. AB)
3r wall walks (eg. 10m handgång)
10m Släd drag 40kg
10m Bear carry 32kg kb
10m Enarms hantel över huvet gång vänster
10m enarms hantel över huvet gång höger

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Performed strength exercises in this workout.

Knee circles ·	10 reps
Hip circles ·	10 reps
Shoulder circles ·	10 reps
Elbow circles ·	10 reps
Neck circles ·	5 reps
3D step & reach ·	6 reps
Squat to stand w rotation ·	6 reps
Spiderman lunge w rotation ·	10 reps

Block 1
Split-jerk · Other	3 x 20.0 kg
Split-jerk · Other	3 x 30.0 kg
Split-jerk · Other	3 x 40.0 kg
Split-jerk · Other	3 x 50.0 kg
Split-jerk · Other	3 x 57.5 kg
Split-jerk · Other	3 x 57.5 kg
Split-jerk · Other	3 x 57.5 kg
Split-jerk · Other	3 x 57.5 kg
Split-jerk · Other	3 x 57.5 kg
Snatch pull · Other	5 x 35.0 kg	High-pull
Snatch pull · Other	5 x 35.0 kg	High-pull
Snatch pull · Other	5 x 37.5 kg	High-pull
Snatch pull · Other	5 x 37.5 kg	High-pull

Block 2
Planch lean hold · Other	15 seconds
Reversed planch lean hold · Other	15 seconds
Planch lean hold · Other	15 seconds
Reversed planch lean hold · Other	15 seconds
Handstående · Other	33 seconds	Floaters
Handstående · Other	33 seconds	Floaters
Front leaning rest in rings · Other	39 seconds
Active hang · Other	39 seconds
Front leaning rest in rings · Other	39 seconds
Active hang · Other	39 seconds
Front leaning rest in rings · Other	39 seconds
Active hang · Other	39 seconds
Straddle good morning · Other	8 x 10.0 kg
Pike compression complex · Other	9 reps
Straddle good morning · Other	8 x 10.0 kg
Pike compression complex · Other	9 reps
Straddle good morning · Other	8 x 10.0 kg
Pike compression complex · Other	9 reps

Block 3
Roddmaskin · Other	70 seconds	ca 300m
Wall walk · Other	3 x 67.0 kg
Dra vikt · Other	10 x 40.0 kg	10m
Bear hug walk · Other	10 x 32.0 kg	10m
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel vänster
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel höger

Block 4
Roddmaskin · Other	70 seconds	ca 300m
Wall walk · Other	3 x 67.0 kg
Dra vikt · Other	10 x 40.0 kg	10m
Bear hug walk · Other	10 x 32.0 kg	10m
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel vänster
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel höger

Block 5
Roddmaskin · Other	70 seconds	ca 300m
Wall walk · Other	3 x 67.0 kg
Dra vikt · Other	10 x 40.0 kg	10m
Bear hug walk · Other	10 x 32.0 kg	10m
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel vänster
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel höger

Block 6
Roddmaskin · Other	70 seconds	ca 300m
Wall walk · Other	3 x 67.0 kg
Dra vikt · Other	10 x 40.0 kg	10m
Bear hug walk · Other	10 x 32.0 kg	10m
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel vänster
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel höger

Block 7
Roddmaskin · Other	70 seconds	ca 300m
Wall walk · Other	3 x 67.0 kg
Dra vikt · Other	10 x 40.0 kg	10m
Bear hug walk · Other	10 x 32.0 kg	10m
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel vänster
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel höger

Block 8
Roddmaskin · Other	70 seconds	ca 300m
Wall walk · Other	3 x 67.0 kg
Dra vikt · Other	10 x 40.0 kg	10m
Bear hug walk · Other	10 x 32.0 kg	10m
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel vänster
Gång m kb OH · Other	10 x 25.0 kg	10m m hantel höger

Pulse

Hover the chart to get more information

Summary

73%	Average 135		Max 171	93%
HRM 184 bpm

Heart rate zones - Default

Heart rate intensity distribution.

Pulse (bpm)

%HRM

% of workout

Zone 0

0 - 92

0% - 50%