Rafa Workouts

Velkommen til vores workout struktur som er udviklet i samarbejde med Styrketræning til Kampsport.
Vi hylder her en af vores BJJ helte Rafael Mendes Godoy aka. Rafa.
Der vil være fokus på mobilitet, stabilitet samt udholdenhed og styrke…
Læs mere om Rafa->

Generelt om workout strukturen

Workouten tager 33:55 minutter uden opvarmning.
Workouten er delt i 3 blokke delt af en 4 minutters pause hvor du kan logge Reps/Load samt gøre dig klar til den næste blok.
Som det er med alle vores andre workout strukturer vil der en del øvelser som gå igen fra workout til workout.
Skriv endelig til os hvis du har nogle spørgsmål.
God træning.

Block#B DO 2 ROUNDS OF MAX REPS

30SEC EXERCISE 1
30SEC EXERCISE 2
30SEC EXERCISE 1
30SEC EXERCISE 2
30SEC REST

Rest 4 min between blocks, log reps and load prep for the upcoming exercises

Block#C do 3 rounds of max reps

60SEC EXERCISE 3
60SEC EXERCISE 4
60SEC EXERCISE 5
30SEC REST

Rest 4 min between blocks, log reps and load prep for the upcoming exercises

Block#D do 2 rounds of max reps

30SEC EXERCISE 6
45SEC EXERCISE 7
60SEC EXERCISE 8
45sec Rest

END OF WORKOUT LOG REPS AND LOAD.

Rafa#1

Rafa#1 https://www.hiitclock.com/timer?id=iD6Q3UYGb3Y0pFkfDhxO&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 ABOVE IS A LINK TO A WOKROUT TIMER. — Block#B do 3 rounds of max reps — 30sec mob-back-side-roll 30sec kb1-swings-russian 30sec mob-back-side-roll

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Rafa#2

Rafa#2https://www.hiitclock.com/timer?id=iD6Q3UYGb3Y0pFkfDhxO&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 ABOVE IS A LINK TO A WOKROUT TIMER. — Block#B do 3 rounds of max reps — 30sec mob-back-side-roll 30sec kb1-row-swing 30sec mob-back-side-roll 30sec

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Rafa#3

Rafa#3https://www.hiitclock.com/timer?id=iD6Q3UYGb3Y0pFkfDhxO&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 ABOVE IS A LINK TO A WOKROUT TIMER. — Block#B do 3 rounds of max reps — 30sec mob-back-side-roll 30sec kb1-swings-attitude 30sec mob-back-side-roll 30sec

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Rafa#4

Rafa#4 https://www.hiitclock.com/timer?id=iD6Q3UYGb3Y0pFkfDhxO&userId=pEJOUKuJweeGthNcMxZhvQsKB2j1 ABOVE IS A LINK TO A WOKROUT TIMER. — Block#B do 3 rounds of max reps — 30sec mob-back-side-roll 30sec kb1-swing-high 30sec mob-back-side-roll 30sec

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