Capasity Workout:
“Bang for the Buck Sunday”
A, EMOM 9 min: (3 Rounds) (18-27 min)
1, Max Deficit Ring Rows
2, 30 sec Max Goblet Quad Squats 24/16 kg
3, Rest
B, EMOM 16 min: (30-46)
1, 30 sec Max Cal Erg
2, 30 sec Max American KB Swing 24/16 kg
C, EMOM 5 min: (50-55)
X Sec Wall Sit 24/16 kg KB Goblet Hold
X= Lowest nr of seconds
Tri Erg Workout:
E4MOM for 36 min (3 Rounds):
1, 3 min Amrap Cal Ski:
Min 1: Damper 10
Min 2: Damper 6
Min 3: Damper 3
2, 3 min Amrap Cal Row:
Min 1: Damper 10
Min 2: Damper 6
Min 3: Damper 3
3, 3 min Amrap Cal Bike:
Min 1: Damper 10
Min 2: Damper 6
Min 3: Damper 3
Min 4 is rest on all amraps
