Spartan S3 P3 Friday1

nach jeffengel

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Zusammenfassung

  • event_availableMarch 18th, 2022
  • schedule46 minutes
  • equalizer62 sets,  1200 reps
  • fitness_center168230 lbs

1. KB swings

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs
  • Set 5: 10 x 100 lbs

Total: 7000 lbs

2. Mountain climbers

  • Set 1: 30 x 75 lbs
  • Set 2: 40 x 75 lbs
  • Set 3: 50 x 75 lbs
  • Set 4: 40 x 75 lbs
  • Set 5: 30 x 75 lbs

Total: 14250 lbs

3. Pull-up

  • Set 1: 15 x 185 lbs
  • Set 2: 15 x 185 lbs
  • Set 3: 15 x 185 lbs
  • Set 4: 15 x 185 lbs
  • Set 5: 10 x 185 lbs

Total: 12950 lbs

4. Goblet squat

  • Set 1: 15 x 180 lbs
  • Set 2: 15 x 180 lbs
  • Set 3: 15 x 180 lbs
  • Set 4: 15 x 180 lbs
  • Set 5: 10 x 180 lbs
  • Set 6: 60 x 220 lbs

Total: 25800 lbs

5. Flat Bench Leg Raises

  • Set 1: 15 x 75 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 15 x 75 lbs
  • Set 4: 15 x 75 lbs
  • Set 5: 10 x 75 lbs

Total: 5250 lbs

6. Plyo push ups

  • Set 1: 15 x 200 lbs
  • Set 2: 15 x 200 lbs
  • Set 3: 15 x 200 lbs
  • Set 4: 15 x 200 lbs
  • Set 5: 10 x 200 lbs
  • Set 6: 60 x 130 lbs
  • Set 7: 50 x 200 lbs

Total: 31800 lbs

7. Power step-ups

  • Set 1: 16 x 220 lbs
  • Set 2: 16 x 220 lbs
  • Set 3: 16 x 220 lbs
  • Set 4: 16 x 220 lbs
  • Set 5: 10 x 220 lbs

Total: 16280 lbs

8. Crunches

  • Set 1: 30 x 75 lbs
  • Set 2: 30 x 75 lbs
  • Set 3: 30 x 75 lbs
  • Set 4: 30 x 75 lbs
  • Set 5: 20 x 75 lbs

Total: 10500 lbs

9. Band high row

  • Set 1: 15 x 210 lbs
  • Set 2: 15 x 210 lbs
  • Set 3: 15 x 210 lbs
  • Set 4: 15 x 210 lbs
  • Set 5: 10 x 210 lbs

Total: 14700 lbs

10. Burpee

  • Set 1: 15 x 120 lbs
  • Set 2: 15 x 120 lbs
  • Set 3: 15 x 120 lbs
  • Set 4: 15 x 120 lbs

Total: 7200 lbs

11. Abrinome

  • Set 1: 16 x 75 lbs
  • Set 2: 16 x 75 lbs
  • Set 3: 18 x 75 lbs
  • Set 4: 16 x 75 lbs
  • Set 5: 10 x 75 lbs

Total: 5700 lbs

12. Sled pull

  • Set 1: 15 x 240 lbs
  • Set 2: 15 x 240 lbs
  • Set 3: 15 x 240 lbs
  • Set 4: 15 x 240 lbs
  • Set 5: 10 x 240 lbs

Total: 16800 lbs