Workout Routine

Camilla

by KasperPL

Træning

Workouts

Dag 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
75% TM
8
100 sec
3
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

pullup

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
75% TM
8
100 sec
3
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

dip

3 sets

Box jump

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Box jump

3 sets

Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
10
100 sec
3
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 7.5 kg

Row

3 sets

Bænkpres maskine

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

Bænkpres maskine

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

squat

3 sets

mountain climbers

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

mountain climbers

3 sets

Mavebøjninger

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Mavebøjninger

3 sets

Kettlebell twist

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
100 sec
2
70% TM
10
100 sec
3
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 4 kg

Kettlebell twist

3 sets

Bækkenløft

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
10
100 sec
3
85% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2 kg

Bækkenløft

3 sets

Cykelmyg

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

Cykelmyg

3 sets

Hofteløft

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Hofteløft

3 sets