Context
Building
Energy System
Endurance Durability
Strength & Powerlifting Workshop 1 dec – Alle niveaus. Schrijf je in via de app.
Strength Section
Structural Strength
3 Rounds of 4 min
10 Dumbbell Floor Press
6 Vertical Body Row –
on toes
Muscle Building
3 Rounds
10 Bench Press
10 Muscle-ups Transitions –
3 sec up – 3 sec down
complexity
3 Rounds
4 Bench Press
1-2 Strict Ring Muscle-ups
Metcon Fitness
5 Rounds for Time
45 sec Work / 15 sec Rest
Cal Assault Bike
Cal Row
Sit-ups
Box Step Up
Metcon performance
5 Rounds for Time
45 sec Work / 15 sec Rest
Cal Assault Bike
Cal Row
Sit-ups
Box Jumps
Skills & Notes
Focus exercises this week: Clean & Handstand Pushups – Pectoralis & VMO
Cool Down
Week Overview
Movement Hierarchies
Benchmark Workouts
