AEROBIC CAPACITY
12 min amrap för max meter:
Row
Min 1: Stroke/min= 20
Min 2: Stroke/min= 25
Min 3: Stroke/min= 30
Rest 3 min:
EMOM 12 min for max rep:
Min 1: Single Arm Dumbbell Thruster, 22.5/15 kg, 50 secs
Min 2: Lateral Burpee Over Dumbbell, 50 secs
Min 3: Dumbbell Hang Power Clean, 22.5/15 kg, 50 secs
TRI ERG
Amrap 9 min for max meter:
Ski Erg
Min 1: Damper: 10/8
Min 2: Damper: 8/6
Min 3: Damper: 6/4
Rest 3 min
Amrap 9 min for max meter:
Bike Erg
30 sec standing Damper 10/8
30 sec seated (fri damper)
Rest 3 min
Amrap 12 min för max meter:
Row
Min 1: Stroke/min= 20
Min 2: Stroke/min= 25
Min 3: Stroke/min= 30
