Dagens program til din træning
30 sec Pigeon stretch (each leg)
5+5 Single leg glute bridge
10 x Scapula pull ups
6-8 x Kip swings
4 x Walkouts with toe tap
6 x Ring rows
A) Pull ups
6 sets of Tempo pull ups
2 sets of 6 reps (3 sec down)
2 set of 4 reps (4 sec down)
2 set of 1 rep (go down as slow as you can)
Rest 1-2 min between sets
6 sets of 4 reps One and a half Back squat
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 6 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
For time
1200/1500 meter row
Every 2 min, 1 round of Cindy:
5 Ring rows/Pull ups
10 Push ups
15 air squats
TC: 14
Comment: Start with 1 round of Cindy. Cindy is not supposed to take longer than 1.20 min. Scale the exercises if it takes longer.
Comment: Do a pull up and then go slowly down. Use a band if you are challenged. Add weight if you are not challenged enough.