NOV 2018 | TRENING |
št 01.11.2018 | Tréning:
"All Saints' Cross Run" @Malé Karpaty, Bratislava (Slovakia) Route: Rača, Komisárky (konečná električiek) - Sakrakopec - Biely kríž - Dolný Červený kríž - Kamzík - Hlavná stanica - Starý most - Petržalka Vzdialenosť: 24,02 km | Čistý čas: 2:57:47 | Celkový čas: 3:59:16 | Priemerné tempo: 7:28 min./km | Stúpanie: 634 m | Klesanie: 637 m | Maximálna n.v.: 498 m | Kalórie: 1.935 Cal | Priemerná kadencia behu: 144 kroky/min | Priemerná dĺžka kroku: 0,93 m Teplota: 17,2° Fair | Vietor: 24 km/h JJV | Vlhkosť: 59 % |
pi 02.11.2018 | Tréning: "Vedenemo" Phase 1: 4 Rounds: 1: Pull-Up 10, 5, 0, 10 2: Clean & Press 7@40kg, 6@40kg, 6@40kg, 6@40kg 4 Rounds: 1: 5 Pull-Up 2: Standing Upright Barbell Row [veslo stoj] Rounds: 10@50kg, 10@50kg, 6@50kg, 6@50kg 6 Rounds: 1: 10 Push-Up 2: 5 Pull-Up Phase 2: Cooldown Chin up ISO hold [vydrz v zhybe podhmatom]: 0m:43s |
so 03.11.2018 | Tréning:
"Tapio" Phase 1: Warm Up 5 Pull-Up Phase 2: Chest & Back 6 Rounds: 1: Incline Barbell Bench Press Rounds: 12@50kg, 12@50kg, 12@50kg, 10@50kg, 10@50kg, 10@50kg 2: Lat Pull-down [Stahovanie kladky pred hlavu v sede] Rounds: 14@59kg, 14@59kg, 12@59kg, 10@59kg, 10@59kg, 10@59kg 5 Rounds: 1: Mid Row Rounds: 10@41kg, 10@41kg, 12@41kg, 10@41kg, 10@50kg 2: Vertical Chest Press Rounds: 12@50kg, 12@50kg, 10@50kg, 8@68kg, 8@68kg Phase 3: Cooldown 3 Rounds: Pull-Up 6*, 6~, 4*+4^ (* ball, ~ neutral grip, ^ wide neutral grip) 2 Rounds: 10 Standing DB Biceps Curl @2x10kg |
ne 04.11.2018 | Tréning: "Lempo" Phase 1: Warm Up 1 Round: 10 Pull-Up 5 Rounds (Time 6:05): 1: 10 Air Squats 2: 20 Mountain Climber 3: 30 Jumping Jack Phase 2: Legs 5 Rounds (Every 2min): 8 Back Squats @70kg,@70kg,@70kg,@75kg,@75kg Phase 3: 10 Rounds (Time 6:10): 1: 10-9-8-7-6-5-4-3-2-1 Push-Up 2: 1-2-3-4-5-6-7-8-9-10 Pull-Up 5 Rounds (10-15-20-15-10): 1: Burpees 2: KB Swing @20kg (Time 7:13) 5 Rounds (Time 10:00): 1: 1min Air Bike @Cal:15,14,13,13,15 (Total 70Cal) 2: 1min 32m Farmers Walk @2x25kg 1 Round: 12 Pull-Up |
po 05.11.2018 | Tréning:
"Evening Run #2 Petržalka" Vzdialenosť: 5,28 km | Čas: 29:54 | Priemerné tempo: 5:40 min./km | Prevýšenie: 14 m | Kalórie: 439 Cal | Priemerná kadencia behu: 156 kroky/min | Priemerná dĺžka kroku: 1,13 m Počasie: 12,2°C Fair 9 | Vietor: 9 km/h VJV | Vlhkosť: 77 % Tempo: 5:14 - 5:46 - 5:57 - 5:58 - 5:20 - 5:45 Obstacles: - @km 3,1 - Street Workout 1: Pull-Ups, Dips, Monkey bar - @km 4,1 - Street Workout 2: Pull-Ups, Side bar Monkey |
ut 06.11.2018 | Tréning: Back-to-FTR #2
"Second" Phase 1: Warmup, Time cap 10 min 10 Rounds (Time 6:25): 1: 5 Goblet Squat @KB16kg 2: 1-2-3-4-5-6-7-8-9-10 Burpees Phase 2: Sila, na čas 1 Round (Time 9:48): 50 Deadlifts @BW 80kg Phase 3: Kondícia 20 Rounds (Time 15:38): 1: 10 Lunges w/ @KB2x12kg 2: 5 Strict Press w/ @KB2x12kg Phase 4: Cooldown 10 Rounds (Interval 30s/15s): FLR Buy Out: 10 Pull-Up |
st 07.11.2018 | Tréning:
"Partridge" Phase 1: Warm Up 4 Rounds (Time 7:15): 1: 100 Single Unders 2: 20 Push-Up Phase 2: Chest&Back 4 Rounds: 1: Incline Dumbell Bench Press Rounds: 30° 10@24kg | 15° 12@26kg | 30° 10@28kg | 15° 10@30kg 2: Pull-Up Rounds: 7 n | 6 n | 7 n | 8 wn (n: Neutral Grip, wn: Wide Neutral Grip) 3 Rounds: 1: Barbell Bench Press 10@60kg, 12@60kg, 12@60kg 2: Wide-Grip Lat Pulldown [stahovanie kladky v sede pred hlavu] Rounds: 10@64kg, 8@73kg, 8@64kg+4@50kg 3 Rounds: Cable Crossover [Strihy na protismernej kladke v stoji] Rounds: 4@36kg, 10@27kg, 10@27kg Phase 3: Biceps&Triceps 3 Rounds: 1: Standing Biceps Overhead Cable Curl 16@18kg, 16@18kg, 12@18kg 2: Cable Rope Triceps Pushdown [lano] 16@23kg, 16@23kg, 12@23kg Phase 4: Abdominal Cooldown 3 Rounds: 6+6 Hanging Side-to-Side Knees [Dvíhanie kolien do strán vo vise na hrazde] |
št 08.11.2018 | Tréning: "Feast" Phase 1: Warm Up 2 Rounds: 12 Pull-Ups Buy Out: 12 Burpee Pull-Up Phase 2: Strongman by Robo Chorvát 4 Rounds (Interval 25s/25s): 1: 17-12-8-10 Weighted Push-Up @15kg 2: 35m Overhead Rope Carry 3: 35m Forward Sled Pulls [Sane vpred] @60kg 4: 35m Farmers walk @2x28kg 5: 35m Prowler Push Sprint @25kg 6: 12m Prowler Rope Pulling [pritahovanie prowlera lanom] @25kg & 12m Low Bar Prowler Push [nizky prowler push] @25kg 7: 13 Plate Overhead Lunges @15kg Stretching |
pi 09.11.2018 | Tréning:
"Plum pudding" Phase 1: Warm Up 5 Rounds (Time 8:15): 1: 100 Single Unders 2: 10 Burpees Phase 2: 10 Rounds - Each 2min (Total 20min): 1: Incline Barbell Bench Press Rounds: 12@50kg, 10@50kg, 10@50kg, 10@50kg, 8@50kg, 8@50kg, 8@50kg, 6@60kg, 8@50kg, 8@50kg 2: Seated low cable row [veslovanie v sede] Rounds: 12@55kg, 8@64kg, 8@64kg, 8@64kg, 8@64kg, 8@64kg, 8@73kg, 8@73kg, 6@82kg, 5@91kg Phase 3: 10 Rounds (Interval 30s/30s): Biceps Barbell Curl @20kg: 10,10,10,10,8,8,8,8,8,10 (Total 90 reps.) Phase 4: Cooldown 3 Rounds: 1: Pull-Up 10,10,10 2: Dips 10,20,10 |
so 10.11.2018 | Hiking: "Hochstadl 1919m" (horský
masív Kräuterin, Ybbstaler Alpen, Österreich) Route: Nappenbachklause - Kräuterinhütte - Hochstadl (1919 m) Dátum: 10.11.2018 | Vzdialenosť: 14,65 km | Čas pohybu: 5:16:38 | Celkový čas: 6:37:18 | Priem. rýchlosť pohybu: 2,8 km/h | Prevýšenie: 874 m | Kalórie: 886 Cal | Minimálna n.v.: 1.150 m | Maximálna n.v.: 1.919 m | Max. sklon: 48,8%, -46,7% | Priem sklon: 14,6%, -13,8% |
ne 11.11.2018 | Race:
"Predator RUN Brno" @BVV - Brněnské výstaviště, Czech Rep. Start: 11.11.2018 @12:00 Vlna 7 | Distance: 5km | Total Time: 0:56:57.3 | Active time: 0:37:18 | Tempo: 7:28min/km | Ascent: 41 m | Energy: 419 kcal Name: BALINT Viktor (SVK), 1978 | Bib: 1284 | Category: Muži 31-40 | Rank: 597. (51/49%) | Time: 0:56:57.3 | Rank men: 451. (62/38%) | Rank category: 154. (66/34%) Obstacles: 1 Steny | 2 Steny | 3 Steny | 4 šikmá stena | 5 irská lavica | 6 megastena | 7 šikmý svah | 8 barbedwire low | 9 Monkey bar + irská lavica | 10 Laná + kladina | 11 monkey bar - rings | 12 Šplh | 13 - 6 deadlifts | 14 weaver horom | 15 barbedwire low | 16 Šplh | 17 monkey bar | 18 hexagon | 19 icebug vlna |
po 12.11.2018 | Tréning: Back-to-FTR #3
"Climber" Phase 1: Warmup, Time cap: 10 min. 5 Rounds - EMOM: 1: 60s Air Bike - High Intensity: 15Cal 2: 60s Air Bike - Low Intensity: 10Cal (Total 10min, 125Cal) Phase 2: Sila 5 Rounds for Time (Time 17:40): 1: 5-5-3-3-3 Back Squat w/pause 2s [drep s 2s pauzou v spodnej polohe] 2: Max Rep Push-up [max.počet kľukov bez prestávky] 3: Max Rep Strict Pull-up [max.počet striktných zhybov] Rounds: 1r: 5@80kg | 33 | 15 2r: 5@80kg | 22 | 11 3r: 3@90kg | 17 | 10 4r: 3@90kg | 23 | 10 5r: 3@90kg | 23 | 9 Phase 3: Kondícia 4 Rounds - Each Round AMRAP 5 min: 1: 3 KB Swing @KB24kg 2: 6 Thruster @40kg 3: 9 Box Jump @60cm Rest 1 min. after each AMRAP Rounds: 1.amrap: 3R + 3sw 2.amrap: 3R + 3sw 3.amrap: 3R + 3sw + 4th 4.amrap: 3R + 3sw + 4th (Total 48sw,80th,108bj = 236reps) |
ut 13.11.2018 | Rest day |
st 14.11.2018 | Tréning: Back-to-FTR #4
"Summary" Phase 1: Warmup, Time cap: 10 min 10 Rounds (10-9-8-7-6-5-4-3-2-1): 1: 10+10m Shuttle Run 2: KB Swing @20kg (Time 10:48) Phase 2: Intervalový tréning (Time 40min) A. Every 30s For 5min: 1: 5 Deadlift @90kg 2: 6 Burpee Rest 2 min. B. Every 30s For 5min: 1: 5 Bent over row @50kg 2: 5 Bench press @80kg Rest 2 min. C. Every 30s For 5min: 1: 6 Lunges w/ DB/KB @2x12kg 2: 8 Strict Press w/KB @2x12kg Rest 2 min. D. Every 30s For 5min: 1: 5 Pull-up 2: 10 Push-up Rest 2 min. E. Every 30s For 5min: 1: 10 Sit-up 2: 3 Back Squat @90kg Rest 2 min. F. Every 30s For 5min: 1: 30s Farmers walk @2x24kg 2: 30s FLR Phase 3: Bonus 1 Round: 1: 15 Pull-Up 2: 15 Dips |
št 15.11.2018 | Tréning:
"Rejoice" Phase 1: Warm Up 2 Rounds: 12 Pull-Up Phase 2: Strongman by Robo Chorvát 4 Rounds (Interval 30s/30s): 1: KB Swings @20kg 2: Squat w/ Plate press @10kg 3: Overhead Plate Carry @25kg 4: 30m Forward Sled Pulls [Sane vpred] @75kg 5: Alternating Reverse Lunge with Rope Waves 6: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @30kg & 16m Low Bar Prowler Push [nizky prowler push] @30kg 7: 30m Prowler Push @30kg 2min Rest after Round Phase 3: Bonus 2 Rounds: 30m Prowler Push @70kg Buy Out: 15 Pull-Up Phase 4: Stretching |
pi 16.11.2018 | Tréning: "Scrooge" Phase 1: 7 Rounds (Time 24:30): 1: Decline Barbell Bench Press Rounds: 12@40kg, 10@60kg, 8@80kg, 8@80kg, 10@85kg, 8@95kg, 5@105kg 2: 5 Neutral Grip Pull Ups [neutralne zhyby] Phase 2: 5 Rounds (Time 24min): 1: Incline 15° DB Bench Press Rounds: 10@30kg, 9@34kg, 6@38kg, 10@30kg, 10@30kg 2: Seated low cable row [veslovanie v sede] Rounds: 8@68kg, 8@68kg, 10@68kg, 10@68kg, 12@68kg Phase 3: 4 Rounds (Time 8min): Cable Chest Crossover [Strihy na protismernej kladke v stoji] Rounds: 15@23kg, 10@32kg, 8@32kg, 9@32kg Phase 4: 4 Rounds (Time 7min): 1: Triceps pushdown with cable [Y kladka] Rounds: 15@50kg, 3@68kg+4@50kg, 5@50kg+5@41kg, 5@50kg+5@41kg 2: Cable Rope Triceps Pushdown [lano] Rounds: 8@23kg, 10@23kg, 8@23kg, 8@23kg Phase 5: Cooldown 10 Burpee Pull-Up |
so 17.11.2018 | Rest day |
ne 18.11.2018 | Tréning: "Autumn surfer" Phase 1: Warm Up 10min Bike, EMOM Level 6,7,8,9,10,11,10,9,8,7 (Total 5km, 95Cal, 100RPM) Phase 2: 10 Rounds - EMOM (Time 20min): 1: 60s Incline 15° DB Bench Press @22kg Rounds: 12,8,10,8,8,8,8,8,10,10 (Total 90 reps) 2: 60s Incline Lying Triceps French presses w/ EZ bar @23kg Rounds: 7,7,7,7,5,6,6,7,6,6 (Total 64 reps) Buy Out: 20 Incline Triceps Bench Press w/ EZ bar @23kg Phase 3: WOD “SURFER ON ACID” 3 Rounds for Time (Time 10:50): 1: 400 meter Run @12km/h 2: 21 Burpees (Total: 110Cal Run + 63Cal B = 173Cal) Phase 4: Cooldown 3 Rounds: Pull-Up: 12,12,10* (* Neutral Grip) |
po 19.11.2018 | Rest day |
ut 20.11.2018 | Tréning: "Fruitcake" Phase 1: Warm-Up 3 Rounds: 1: 15-20-25Cal Air Bike 2: 10 Strict Press @20kg 3: 5 Pull-Up Phase 2: 1 Round: 8 Incline Barbell bench Press @50kg 8 Rounds (Each 2min; Total 16min): 1: Incline Barbell Bench Press Rounds: 8@60kg, 3@70kg+8@50kg*, 6@60kg, 6@60kg, 5@60kg+5@50kg*, 5@60kg+5@50kg*, 6@50kg+4@50kg*, 6@50kg+4@50kg* (* Barbell Bench Press) 2: Seated low cable row [veslovanie v sede] Rounds: 8@59kg, 8@68kg, 7@77kg, 7@77kg, 10@50kg, 10@50kg, 10@50kg, 10@50kg Phase 3: 8 Rounds (EMOM): Biceps Barbell Curl: 9@20kg, 9@20kg, 8@25kg, 6@25kg, 7@25kg, 7@25kg, 8@20kg, 9@20kg+12@8kg Phase 4: 4 Rounds: 1: Seated Machine Dips Rounds: 16@30kg, 12@55kg, 12@55kg, 12@55kg 2: Leg Press Rounds: 12@80kg, 12@80kg, 12@80kg, 13@80kg |
st 21.11.2018 | Tréning:
"Keep the Chad" Phase 1: Warm Up 10 Pull-Up Phase 2: WOD “CHAD” (THE GRINDER, CROSSFIT OPERATIONS ORDER #1) For Time (Time 19:47, 220Cal): 1/3/5/7/9: 400 meter Weighted Run @10kg, speed 10km/h 2: 25 Deadlifts @45kg 4: 25 Thrusters @25kg 6: 25 Barbell Front Squats @25kg 8: 25 Push Presses @25kg Phase 3: 4 Rounds: 10 L-Sit Ups Phase 4: Abdominal Cooldown 4 Rounds (Interval 20s/10s): 1: 9 Weighted crunches [Skracovacky s kotucom nh] @10kg 2: Scissors [Vertical strihy] |
št 22.11.2018 | Tréning: "Sustenance" Phase 1: Warm Up 2 Rounds: Pull-Up: 15,10 Phase 2: STRONGMAN by Robo Chorvát 3 Rounds (Interval 30s/40s): 1: 15 Squat w/ Plate press @10kg 2: 30m Overhead Rope Carry 3: 30m Forward Sled Pulls [Sane vpred] @60kg,60kg,55kg 4: 30m Farmer’s Walk @2xKB30kg 5: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @30kg & 16m Low Bar Prowler Push [nizky prowler push] @30kg 6: 30m Prowler Push Sprint @20kg 7: 16 Weighted Push-Ups w/Plate @10kg Phase 3: Stretching |
pi 23.11.2018 | Rest day |
so 24.11.2018 | Rest day (Bratislavské Vianočné trhy) |
ne 25.11.2018 | Race:
"3. BATHORY CROSS - Čachtický krvák" @Čachtice, Slovakia Start: 25.11.2018 @10:00 | Vzdialenosť: 22,72 km | Čas: 2:48:51 | Priemerné tempo: 7:26 min./km | Prevýšenie: 1.000 m | Kalórie: 1.792 Cal | Priemerné tempo pohybu: 7:21 min./km | Minimálna n.v.: 194 m | Maximálna n.v.: 503 m | Priemerná kadencia behu: 146 kroky/min | Priemerná dĺžka kroku: 0,92 m | Max.sklon: 27.9% / -32% | Priem.sklon: 7.9% / -8.4% Teplota: 6,1°C Cloudy | Vietor: 4 km/h | Vlhkosť: 93 % Meno: Viktor BALINT | Bib#: 146 | Abs. poradie: 231 / 328 | Por.muži: 207 / 258 | Por.v kategórii M40: 74 / 95 |
po 26.11.2018 | Tréning: "Vixen" Phase 1: 8 Rounds: Barbell Bench Press Rounds: 16@20kg, 12@50kg, 10@70kg, 8@80kg, 5@90kg, 6@90kg, 10@70kg, 12@60kg Buy Out: 10 Pull-Up Phase 2: 6 Rounds: Lat pull down machine Rounds: 10@50kg, 10@100kg, 5@140kg, 4@140kg, 10@100kg, 8@100kg Phase 3: 4 Rounds: Vertical Chest Press Machine Rounds: 12@50kg, 10@68kg, 6@82kg, 8@68kg Phase 4: 3 Rounds: 1: Cable Rope Triceps Pushdown [lano] Rounds: 14@27kg, 10@27kg, 10@23kg 2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby] |
ut 27.11.2018 | Rest day |
st 28.11.2018 | Rest day |
št 29.11.2018 | Tréning:
"Goose" Phase 1: Warm Up 2 Rounds: 10 Pull-Up Phase 2: Strongman by Robo Chorvát 3 Rounds: 1: 18 Push-Up bar 2: 30m Overhead Rope Carry 3: 30m Forward Sled Pulls [Sane vpred] @60-75-55kg 4: 30m Farmer’s walk w/ KB @2x28kg 5: 12m Prowler Rope Pulling [pritahovanie prowlera lanom] @30kg & 12m Low Bar Prowler Push [nizky prowler push] @30kg 6: 12m Prowler Push @130kg 7: 19 KB Swing @20kg Phase 2: Cooldown 10 Pull-Up Phase 3: Stretching |
pi 30.11.2018 | Rest day |