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COMPETITION - Sa 21.08.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.


1. Conditioning

Run 30 minutes at 80% of MaxHR


Row,Ski or Bike at 80% of FTP**


FTP TEST (20min)


AMRAP 9 of:

9 KBS, 24/16kg

9 Burpees

9 KBS, 24/16kg

9 Box Jumps, 60/50kg

rest 10 minutes


Run 15 minutes at 80% of MaxHR

If you choose Row/Ski or Bike at 80% of FTP**

Use this simple and free calculator to find out your cycling fitness by using your best 20min average power and your weight. You'll get your W/Kg, estimated threshold power, and ultimately your cycling level with explanation.

2. Strength Accessory

A. 5×10 Close Grip Bench Press

B. 5×10 1-arm Bench Support DB Row (10 reps each side)

C. 5×10 Bench supported Weighted Bridge

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