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sabato 15 aprile 2023

  • “No pain no game” competition

     

  • workout #1
  • from 0′ to 6′:
  • four rounds:
  • A: 14 box jump
  • (♂60 cm, ♀50 cm box)
  • B: 7 snatch
  • (♂50 kg, ♀35 kg barbell)**
  • A: 30 double under
  • From 6′ to 10′:
  • ♂♂: 1000 mt row
  • ♂♀: 900 mt row
  • ♀♀: 800 mt row
  • From 10′ to 13′:
  • 20 synchro burpees, then:
  • max reps front squat**

     

  • rest five minutes, then:

     

  • Workout #2
  • Amrap 10′
  • 20 calories on a bike
  • 30 KB hang clean & jerk
  • (♂24 kg, ♀16 kg kettlebell)
  • 10 bar muscle-up (♂)/chest to bar (♀)