September 2020
The wider the base, the higher the pyramid
September 2020
C: 754g
F: 382g
P: 127g
35 km bike
C: 41g
F: 88g
P: 278g
Handball Training
C: 531g
F: 27 3g
P: 132g
25 km bike in rain
Vitadrom, Lungest, Sled
C: 38g
F: 47g
P: 312g
rest
C: 518g
F: 281g
P: 126g
WOD 1;
50km bike
C: 586g
F: 330g
P: 214g
WOD 1;
50km bike
C: 0g
F: 79g
P: 46g
WOD 1;
handball training
C: 351g
F: 238g
P: 150g
WOD 1;
50 km bike
C: 0g
F: 111g
P: 208g
WOD 1;
150 Squats
100 Burpees
Handstands
2km run
150 Squats
75 Burpees
Handstands
2km run
WOD 2; Handball
C: 693g
F: 464g
P: 179g
WOD 1; 35 km bike
C: 3g
F: 85g
P: 164g
WOD 1; 5 Rounds w/ 40kg barbell
- 13x Squats
- 13x Back Rows
- 13x Stf. Deadlifts
- 13x Bench Press
WOD 2; 5 Rounds w/ 50 kg barbell
- 8x Squats
- 8x Back Rows
- 8x Stf. Deadlifts
- 8x Bench Press
WOD 3; 5 Rounds w/ 60 kg barbell
- 8x Squats
- 6x Back Rows
- 4x Stf. Deadlifts
- 4x Bench Press
C: 250g
F: 100g
P: 100g
WOD 1; 80km bike (Mnstr)
C: 450g
F: 200g
P: 100g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking Lunges
- 15x Bench Press
WOD 2; 5 Rounds w/ 50 kg barbell
- 16x Walking Lunges
- 8x Bench Press
WOD 3; 5 Rounds w/ 60 kg barbell
- 12x Walking Lunges
WOD 4; 25km bike
C: 482g
F: 358g
P: 74g
WOD 1; 5 Rounds w/ the 60kg barbell
- 10x Back Squats
- 8-10x Push Ups
- 30sec HS Hold
WOD 2; 3 rounds of
- 21, 21, 21
- Thrusters, 30kg
- Burpees
- Accessory: Good mornings, 10 reps
WOD 3; 50km bike
C: 10g
F: 144g
P: 106g
Active recovery biking and walking
C: 252g
F: 147g
P: 102g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking Lunges
- 15x Bench Press
5 Rounds w/ 50kg barbell
- 16x Walking Lunges
- 8x Bench Press
5 Rounds w/ 60kg barbell
- 10x Walking Lunges
WOD 2; 12 AMRAP
- 10-1
- Thrusters, 30kg
- Burpees
- 10-1
- Squats, 30kg
- Plate Swings, 20kg
WOD 3; 20km
C: 283g
F: 120g
P: 187g
WOD 1; 35km bike
C: 161g
F: 65g
P: 99g
WOD 1; Chipper
20km bike
19 bench press, 30kg
18 back rows, 30kg
17 stf. Dl, 30kg
16 good mornings. 30kg
15 hang power cleans, 30kg
14 push press, 30kg
13 burpees
12 thrusters, 30kg
11 plate snatches (L + R, 10kg)
10 OHS, 30kg
9 push ups
8 plate rows, 15kg
7 squats, 50kg
6 front squats, 50kg
5 hang snatches, 30kg
40 sec HS hold
3 jerks, 30kg
2 squat cleans, 50kg
1km run
C: 118g
F: 45g
P: 149g
WOD 1; 10-1
- 20kg Plate Swings
- Burpees
WOD 2; conditioning
1 km Run, 50 Plate snatches (10kg), 50 Deadlifts (10kg)
700 Meter Run, 35 Plate Snatches (15kg), 35 Deadlifts (15kg)
500 Meter Run, 20 PLate Snatches (20kg), 20 Deadlifts (20kg)
WOD 3; 5 Rounds w/ 70 kg barbell
- 5x Deadlifts
Wod 4: walking
C: 424g
F: 243g
P: 119g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Strict Press
- 15x Back Rows
- 20x Bench Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 7x Push Press
- 11x Back Rows
- 14x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 4x Push Press
- 6x Back Rows
- 8x Bench Press
Wod 4: 25 km bike
C: 150g
F: 66g
P: 162g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Walking Lunges
- 15x Good Mornings
- 10x Push Press
- 500 and 500m
WOD 2; 5 Rounds w/ 40 kg barbell
- 14x Walking Lunges
- 10x Good Mornings
- 6x Push Press
- 500 and 500m
WOD 3; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 6x Good Mornings
- 3x Squats
- 500m
P: 107
F: 274
C: 501
Wod 1: 35km bike
P: 147
F: 64
C: 170
Wod 1: crossfit
Wod 2: recovery lunch walk
P: 67
F: 142
C: 359
Wod 1: squats and bench
P: 144
F: 34
C: 419
Wod 1: 45km bike
P: 144
F: 55
C: 194
Wod 1: walking lunges, good mornings and bench
P: 73
F: 123
C: 522
Wod 1: 35km bike
P: 63
F: 30
C: 235
Wod 1: crossfit, strict press, plate snatches, bench press
Wod 2: handball
P: 169
F: 48
C: 79
Wod 1: Cleans
Wod 2: 25km bike
Wod 1: Crossfit
Wod 2: Handball
1
km
RUN KM
1
km
BIKe KM