APR 2019 | TRENING |
po 01.04.2019 | Tréning: "April's joke" Phase 1: Warm-Up 5 Rounds (Time 5min): 30s Air Bike light tempo 20s Air Bike moderate tempo 10s Air Bike hard tempo (Total 73 Cal) Phase 2: Strength 5 Rounds: 8 Leg Press @50kg, @100kg, @100kg, @100kg, @100kg Note: 4s hold in down position, Rest 1:2 Phase 3: “CYRUS, ELI, JANIE, LIAM AND MARY” CROSSFIT WATERBURY MEMORIAL WOD Five 5-minute AMRAPs in 25 minutes CYRUS - From 0:00-5:00 (91 reps) 1: 16 calorie Row 2: 16 Box Jumps ELI - From 5:00-10:00 (77 reps) 1: 16 Thrusters @32.5kg 2: 16 Pull Ups JANIE - From 10:00-15:00 (60 reps) 1: 16 Burpees 2: 16 Dumbbell Snatches @20kg LIAM - From 15:00-20:00 (172 reps) 1: 16 Mountain Climbers 2: 16 Kettlebell Swings @24kg MARY - From 20:00-25:00 (188 reps) 1: 16 Push-Ups 2: 16 Sit-Ups (Score: 588) Note: With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep). |
ut 02.04.2019 | Tréning:
"Daydream" Phase 1: Warm-Up 2 Rounds (Time 8:30): 1: 10 Burpees 2: 16m Low Bar + 16m High Bar Prowler Push @40kg 3: 15 Cal Air Bike 4: 15 Barbell Strict Press @20kg Phase 2: Main 6 Rounds (Time 26min): 1: 16m Low Bar + 16m High Bar Prowler Push @55kg 2: 8 Barbell Bench Press @80kg 3: 8 Hex bar Deadlifts @75kg Phase 3: After Main 3 Rounds: 1: 5 Neutral Grip Pull Ups [neutralne zhyby] 2: 5 Burpees Phase 4: Strong Afterparty 2 Rounds: 1: 12 Roman Chair Leg Raise 2: 12 Neutral Grip Pull Ups [neutralne zhyby] 3: 12 Burpee Slam Waves 4: 12+12 Sledgehammer Overhead Slams Phase 5: Cooldown 100 Cal Rowing Machine, Damper: 8, Time 6:14, 36 rep/min |
st 03.04.2019 | Tréning:
"Evolve" Phase 1: Strength 5 Rounds: Barbell Bench Press 12@60kg, 10@80kg, 6@90kg, 4@100kg, 12@80kg Phase 2: Double Strength 3 Rounds: 1: Low Cable Crossover Chest 14@14kg, 12@18kg, 10@23kg 2: Push-Up 14, 12, 10 3 Rounds: 1: High Cable Crossover Chest 14@23kg, 12@27kg, 10@32kg 2: Wide Neutral Grip Pull Ups 14, 12, 10 (Total Time 17min) Phase 3: Third Strength 3 Rounds (Time 9min): 1: Standing Cable Rope Lat Pushdown [sťahovanie lana chrbát] Rounds: 10@41kg, 10@46kg, 10@50kg 2: 10 Front Plate Raise [dvih kotúča pred hlavou] @20kg Phase 4: Lempo WOD 5 Rounds (10-15-20-15-10): 1: Burpees 2: KB Swing @20kg (Time 5:56) |
št 04.04.2019 | Tréning: "Freedom Four" Phase 1: Battleground 2 Rounds (Time 3:20): 1: 30 Jumping Jack 2: 5+5 Back Lunges 3: 10 Rocket Jump 4 Rounds (Time 10:30): 1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @37kg & 16m Low Bar Prowler Push [nizky prowler push] @37kg 2: 30 Rope Waves Phase 2: Trenches 4 Rounds (Time 16:30): 1: Seated DB Shoulder Press Rounds: 12@16kg, 12@18kg, 10@20kg, 8@22kg 2: 10+10 Alternating DB Upright Rows [veslo stoj] @16kg 3: 12 Steering Wheels (Each Side) [tocenie kotucom pred sebou] @15kg Phase 3: Close combat 4 Rounds (Time 7:00): 1: Standing Cable Crossover Rear Delt Fly [Zadne delty v stoji] Rounds: 12@14kg, 12@18kg, 8@23kg, 12@14kg 2: 5 Chin-Ups Phase 4: Almost dead 3 Rounds (Time 5:45): 1: 15 Abdominal Crunch Machine @50kg 2: 15/15 Mountain Climber 1 Bonus "Victory" Round: 12 Unbroken Pull-Up + Toes-to-Bar |
pi 05.04.2019 | Tréning:
"HALLO April" Phase 1: Warm-Up (Time 3min) 30 Hand Release Push-Ups w/ shoulder over head Phase 2: Strength 5 Rounds (Time 17:30): Barbell Bench Press 12@60kg, 12@80kg, 8@90kg, 6@100kg, 12@80kg Phase 3: “HALLOWOD” WOD For Time: 1: 10 Burpees 31 Russian Kettlebell Swings @32kg 2: 10 Burpees 31 Box Step Up/Down @60cm 3: 10 Burpees 31 Push Presses @35kg 4: 10 Burpees 31 Pull-Ups 5: 10 Burpees 31 Toes-to-bar 6: 10 Burpees 31 Dumbbell Snatches @22kg 7: 10 Burpees 1031 meter Rowing Machine, Damper: 8, Time 4:25, 66 Cal (Total Time 22:30) |
so 06.04.2019 | Tréning: "Steelhide" Phase 1: Warm-Up 1200m Incline 3% Run, Time 7:20, 36m Climbed, A.Speed 9.82km/h Phase 2: Cables 2 Rounds: 1: 16 Cable Crossover Chest @23kg, @27kg 2: 16 Triceps pushdown with cable [Y kladka] @50kg 3: 16 Lat Pull-down [Stahovanie kladky pred hlavu v sede] @50kg 4: 10 Standing Cable Rope Lat Pushdown [sťahovanie lana chrbát] @36kg Phase 3: Barbell Complex 1 Round: 10 Barbell Deadlifts @50kg 1 Round: Hang High Pull + Hang Power Clean + Hang Squat Clean Round: 5+5+5@40kg 4 Rounds: Hang High Pull + Hang Power Clean + Hang Squat Clean + Push Press Rounds: 5+5+5+5@40kg, 5+5+5+5@40kg, 5+5+5+5@50kg, 5+5+5+5@50kg Stretching |
ne 07.04.2019 | Race:
"14. ČSOB Mercedes-Benz POLMARATÓN Bratislava" @Námestie M.R. Štefánika, Eurovea, Bratislava (Slovakia) Štart: 7.4.2019 @9:08 | Nameraná vzdialenosť: 21,35 km | Of. Vzdialenosť: 21,10 km | Čas: 1:51:26 | Priemerné tempo: 5:13 min./km | Oficiálne tempo: 05:16 min/km = 11,36 km/h | Prevýšenie: 65 m | Kalórie: 1.792 Cal Meno: BALINT Viktor | Bib#: 3728 | Kategória: Muž 40-49 rokov | Celkové poradie: 1370. (z 3143) | Poradie v kategórii: 405. (z 736) | Poradie medzi mužmi: 1199. (z 2347) Teplota: 8,9°C Mostly Cloudy | Vietor: 11 km/h VSV | Vlhkosť: 81 % Tempo: 4:34 - 4:59 - 5:08 - 5:04 - 5:00 - 5:04 - 5:12 - 5:13 - 5:21 - 5:16 - 5:21 - 5:09 - 5:09 - 4:55 - 4:39 - 5:26 - 5:26 - 5:43 - 5:46 - 5:33 - 5:47 - 4:21 Medzičas: 5 km, Time 00:24:59, Rank 839./751./252. 10 km, Time 00:51:14, Rank 1178./1049./345. 15 km, Time 01:17:33, Rank 1261./1115./365. Finish, Time 01:51:26, Rank 1370./1199./405. |
po 08.04.2019 | Tréning: "Calosea" 1650m Swimming #2019|3 [Plavanie] (50x33m) @Mosonmagyaróvár, Hungary |
ut 09.04.2019 | Tréning:
"The Boulder" Phase 1: Warm-Up 3 Rounds (Time 3:20): 1: 10 Goblet Squat @KB12kg 2: 5/5 Unilateral Kettlebell Swing @KB12kg 3: 5/5 Unilateral Push Press @KB12kg Phase 2: WOD 5 Rounds - 30min EMOM: 1: 16 Wall Ball Shots @9kg 2: 16 (4 KB Front Squat + 4 KB Clean + 8 KB Push Press) @2x12kg, @2x12kg, @2x16kg, @2x16kg, @2x16kg 3: 16 (8 Box Jump + 8 Box Step Up/Down) @60cm 4: 16 (4 KB Front Squat + 4 KB Clean + 8 KB Push Press) @2x12kg, @2x12kg, @2x16kg, @2x16kg, @2x16kg 5: 16 Burpees 6: R e s t Phase 3: Afterparty 3 Rounds: 1: Triceps pushdown with cable [Y kladka] 16@50kg, 12@59kg, 12@68kg 2: 12 Standing Biceps Cable Curl [spodná T kladka] @41kg 2 Rounds: 1: 10/10 Standing Biceps Overhead Cable Curl @23kg 2: Bent Over Rope Triceps Extension 12@36kg, 12@41kg 2 Rounds: 12 Neutral Grip Pull Ups [neutralne zhyby] |
st 10.04.2019 | Tréning: "Fortuna" Phase 1: Adriatic Throwdown 2016 Q1 12 minutes WOD: 1: 100 Wall Ball Shots @9kg (in Time 4:40) 2: Cal Rowing Machine, Damper: 8 (in Time 7:20), until end of time Note: Your score is number of Cal. (Score: 123 Cal) Phase 2: EMOMs 1 Round: 12 Incline 15° DB Bench Press @2x22kg 8 Rounds - EMOM (8 minutes): 8 Incline 15° DB Bench Press @2x28kg 8 Rounds - EMOM (8 minutes): 8 Seated DB Biceps Curl @2x10kg Phase 3: Afterparty 1 Round: 1: 20 Standing Biceps Overhead Cable Curl @14kg 2: 15 Triceps pushdown with cable [T kladka] @50kg 3 Rounds: 1: High Cable Crossover Chest 12@32kg, 12@32kg, 9@32kg 2: 5 Ball Pull-Up |
št 11.04.2019 | Tréning:
"Sacred Flame" Phase 1: Three 7 minutes WOD by Peanut Butter Runner 7 min AMRAP #1 (5 Rounds + 30 reps): 1: 10 Push-Up 2: 20 Walking Lunges 3: 30 Single Unders 2 min Rest 7 min AMRAP #2 (4 Rounds + 13 reps): 1: 5 Burpee Box Jump @60cm 2: 10 Dumbbell Push Press @2x18kg 3: 15 AbMat Sit-up 2 min Rest 7 min AMRAP #3 (7 Rounds + 15 reps): 1: 15 Air Squat 2: 10 Kettlebell Swings @24kg 3: 5 Pull-Up (Total Score: 330+133+225= 688 reps) Phase 2: WOD 10 Rounds (20 minutes) EMOM: 1: 60s 10 Cal Rowing Machine, Damper: 8 2: 60s 11 Cal Air Bike |
pi 12.04.2019 | Rest day (Travel to Kutná Hora, Czech Rep.) |
so 13.04.2019 | Race:
SPARTAN CEU SPRINT Kutná Hora Location: Kutná Hora, Czech Rep. | Start: 13.4.2019 @8:45 | Vzdialenosť: 6.76km | Čas: 1:04:17 | Čas pohybu: 0:53:42 | Tempo: 7:56 min/km | Energetika: 585 kcal | Prevýšenie: 157 m | Rýchlosť: 152 kroky/min Meno: BALINT Viktor (SVK) 1978 | Bib: 3085 | Kategória: Age Group Men 40-44 | Poradie: 1018 (z 4425) | Poradie v kategorii: 47 (z 53) | Poradie Muži: 874 (z 2934) Tempo: 6:31 - 6:55 - 6:53 - 6:59 - 7:56 - 11:38 - 8:46 Obstacles: 19 | 1: 5ft Wall | 2: Hurdles | 3: OUOUO | 4: Monkey Bar | 5: 6ft Wall | 6: Sandbag Carry | 7: Rope Climb* | 8: Vertical Cargo | 9: Z-Walls | 10: Barbwire Crawl | 11: Balance* | 12: Atlas Carry | 13: OUT | 14: Bucket Carry | 15: Spear Throw* | 16: Multiring | 17: Hercules Hoist | 18: Invert Wall | 19: Slip Wall | *: 30 Burpees (Total 90) Medzičas (Poradie, Čas, P.Muži., P.AgeGroup): 6.Sandbags, 1295, 0:27:15, 1146, 46 10.Barbwire, 1164 (-131), 0:40:21, 1023 (-123), 47 (+1) 14.Bucket, 1167 (+3), 0:52:53, 1005 (-18), 47 Ruthardská, 958 (-209), 1:03:16, 816 (-189), 46 (-1) Finish, 1018 (+60), 1:04:17, 874 (+58), 47 (+1) CEU REGIONAL SERIES 2019 - AGE GROUP MEN 40-44 Results after 2 Races: Position: 19. (of 132) | BALINT Viktor | 1978 | Bratislava | Nagykanisza: 649 pts | Kutná Hora: 577 pts | Total: 1226 pts |
ne 14.04.2019 | Part A - Race: 72. Národný beh Devín -
Bratislava Location: Bratislava, Slovakia | Štart: 14.4.2019 @10:00 | Vzdialenosť: 11,62 km | Čas: 0:55:35 | Rýchlosť: 12,55 km/h | Tempo: 4:46.7 | Prevýšenie: 50 m | Kalórie: 991 Cal Meno: BÁLINT Viktor (SVK) 1978 | Číslo: 2398 | Kategória: Muži 40-49 rokov | Klub: Gratex All Stars | Poradie: 908. (z 5383) 17%/83% | Poradie M: 825. (z 3736) 22%/78% | Poradie M40-49: 186. (z 922) 20%/80% | Čistý čas 11km: 0:52:57 | Poradie 11km: 1106. Priemerná kadencia behu: 168 kroky/min | Maximálna kadencia behu: 196 kroky/min | Priemerná dĺžka kroku: 1,24 m | Teplota: 7,2°C Light Rain | Pocit ako pri 5,0°C | Vietor: 13 km/h ZSZ | Vlhkosť: 87% Tempo: 4:51 - 4:45 - 4:49 - 4:43 - 4:41 - 4:52 - 4:49 - 4:54 - 4:54 - 4:39 - 4:43 - 4:38 Part B - Tréning: "Diomeia" 1650m Swimming #2019|4 [Plavanie] (50x33m) @Mosonmagyaróvár, Hungary |
po 15.04.2019 | Tréning:
"Hack Dervish" Phase 1: Warm-Up Routine 1: Roller 2: 3min Easy Air Bike (31 Cal, 1700m Distance) 3: Couch Stretch: a. opretý nárt o stenu a vo výpade a tlačím stehno b. potom idem s laktom k zemi c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu 4: Banded Lunge [band na jednu nohu] 5: Banded Pusch Press 6: Dynamic Stretch 7: 5 Min Air Bike (Total 8 Rounds = 80 Cal): 5 Cal Easy 5 Cal Hard Phase 2: Strength 5 Rounds: Barbell Bench Press 10@60kg, 10@90kg, 10@90kg, 10@90kg, 12@80kg 4 Rounds: Single DB Arm Bench Press 10/10@14kg, 10/10@20kg, 8/8@26kg, 8/8@26kg Phase 3: Condition 5 Rounds (Time 26:55): 1: 20 Power Clean @40kg 2: 20 Wall Ball Shots @9kg 3: 20 Cal Rowing Machine, Damper: 8 4 Rounds: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] & 16m Low Bar Prowler Push [nizky prowler push] Rounds: @40kg, @40kg, @45kg, @40kg |
ut 16.04.2019 | Tréning: "Hard Case" Phase 1: Warm-Up Routine 1: Roller 2: 3min Easy Air Bike (41 Cal, 1921m Distance) 3: Couch Stretch: a. opretý nárt o stenu a vo výpade a tlačím stehno b. potom idem s laktom k zemi c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu 4: a. Banded Lunge [band na jednu nohu] b. Banded Good Morning 5: Shoulder Stretches 6: Banded Pusch Press 7: Dynamic Stretch Phase 2: Condition 5 Rounds - 10 minute EMOM: 1st 60s: 6 Single Arm Snatch w/DB @22kg (change arms after each rep) 4 Burpees 2nd 60s: 4 Pull-Up 8 Push-Up 12 Air Squats 4 Rounds - 8 minute EMOM: 1st 60s: 8 Single Arm Snatch w/DB @22kg (change arms after each rep) 4 Burpees 2nd 60s: 5 Pull-Up 10 Push-Up 15 Air Squats 3 Rounds - 6 minute EMOM: 1st 60s: 10 Single Arm Snatch w/DB @22kg (change arms after each rep) 4 Burpees 2nd 60s: 6 Pull-Up 12 Push-Up 18 Air Squats Note: 1min Rest between EMOMs |
st 17.04.2019 | Tréning:
"Bulldozer" Phase 1: Warm-Up Routine 1: Roller 2: 3min Easy Air Bike (43 Cal, 1960m Distance) 3: Couch Stretch: a. opretý nárt o stenu a vo výpade a tlačím stehno b. potom idem s laktom k zemi c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu Phase 2: 5 Rounds - Each 30s (Total time 7:30): 1: 30s Wall Sit 2: 30s 9 Cal Air Bike 3: 30s 10 Wall Ball Shots @9kg Phase 3: Condition 7 Rounds - 14min EMOM: 1: 60s 5 Power Clean + 5 Front Squat @40kg 2: 60s 10 Burpee Pull-Up Phase 4: Afterparty For Time: 1: 500m Rowing Machine @Damper:8 (2:00, 35 Cal) 2: 30 Barbell Bench Press BW @80kg (6:00) 3: 1000m Rowing Machine @Damper:8 (10:45, 63 Cal) 4: 20 Barbell Bench Press BW @80kg (13:15) 5: 2000m Rowing Machine @Damper:8 (22:00, 128 Cal) 6: 10 Barbell Bench Press BW @80kg (23:00) (Total Time 23:00) Stretching |
št 18.04.2019 | Mountain Biking: MTB #3 @Bratislava, Slovensko Route: SAV - Hlboká - Hroboňova - Pri Habánskom Mlyne - Mlynská dolina - Most Lafranconi - Viedenská cesta - Antolská - Veľký Draždiak - Nám.hraničiarov Štart: 18.4.2019 @17:31 | Vzdialenosť: 20,75 km | Čas jazdy: 1:16:06 | Celkový čas: 1:28:08 | Priemerná rýchlosť jazdy: 16,4 km/h | Maximálna rýchlosť: 27,6 km/h | Prevýšenie: 124 m | Kalórie: 569 Cal |
pi 19.04.2019 | Mountain
Biking: MTB #4 @Bratislava, Slovensko Route: Petržalka - Kittsee - Pama - Gattendorf - Prellenkirchen - Spitzerberg - Hundsheim - Bad Deutsch Altenburg - Hainburg an der Donau - Jelení háj - Petržalka Štart: 19.4.2019 @12:26 | Vzdialenosť: 75,95 km | Čas jazdy: 4:36:59 | Celkový čas: 6:19:31 | Priemerná rýchlosť jazdy: 16,5 km/h | Maximálna rýchlosť: 40,2 km/h | Prevýšenie: 473 m | Kalórie: 2.168 Cal | Teplota: 18,9°C Mostly Clear | Vietor: 4 km/h | Vlhkosť: 43 % |
so 20.04.2019 | Mountain Biking: MTB #5 @Bratislava, Slovensko Route: Petržalka - Čunovské jazerá - Čunovo - Trojmedzie - Komitatskanal/Leitha - Zurndorf - Gattendorf - Prellenkirchen - Edelstal - Berg - Petržalka Štart: 20.4.2019 @11:34 | Vzdialenosť: 76,96 km | Čas jazdy: 4:58:01 | Celkový čas: 7:22:22 | Priemerná rýchlosť jazdy: 15,5 km/h | Maximálna rýchlosť: 32,0 km/h | Prevýšenie: 379 m | Kalórie: 2.001 Cal | Teplota: 18,9°C Fair | Vietor: 9 km/h | Vlhkosť: 24 % |
ne 21.04.2019 | Tréning:
"Three Times Easter" Part A: CFTF Spartan Training @Hlohovec (Slovensko) Training at Obstacles: Spear Throw, Balance, Multiring, Olympus, Rope Climb Part B: Run #2019|4 Petržalka Route: Nám.hraničiarov -> Ševčenkova -> Bosákova -> Nám.hraničiarov Vzdialenosť: 3,51 km | Čas behu: 17:03 | Celkový čas: 22:27 | Priemerné tempo behu: 4:52 min./km | Prevýšenie: 8 m | Kalórie: 295 Cal | Priemerná dĺžka kroku: 1,27 m | Teplota: 22,2°C Fair | Vietor: 13 km/h SV | Vlhkosť: 19 % Obstacles @km 1.4: 2 Rounds: 1: 10 Pull-Up 2: 15 Dips Part C: 2726m Swimming #2019|5 [Plavanie] (80x25m + 22x33m) @Mosonmagyaróvár, Hungary |
po 22.04.2019 | Mountain Biking: MTB #6 @Bratislava, Slovensko Route: Petržalka - Starý most - Bratislava - Devínska Kobyla - Cyklomost Slobody - Schloss Hof - Markthof - Andreas-Maurer-Brücke - Bad Deutsch Altenburg - Hundsheim - Edelstal - Berg - Kittsee - Petržalka Štart: 22.4.2019 @12:02 | Vzdialenosť: 61,85 km | Čas jazdy: 4:43:32 | Celkový čas: 6:32:18 | Priemerná rýchlosť jazdy: 13,1 km/h | Maximálna rýchlosť: 35,2 km/h | Prevýšenie: 856 m | Kalórie: 2.024 Cal |
ut 23.04.2019 | Tréning:
"Survival game" Phase 1: Warm-Up Routine 1: 3min Easy Air Bike (35 Cal, 1800m Distance) 2: Couch Stretch: a. opretý nárt o stenu a vo výpade a tlačím stehno b. potom idem s laktom k zemi c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu 3: Dynamic Stretch Phase 2: Modified “DOUGIE & LEON” CROSSFIT TAUMATA HERO WOD 2 Teams Challenge for Time (with a Partner): Cash-in: 400 meter Rowing Machine, Damper: 8 (each) Then 3 Rounds: 1: 40 Burpees 2: 40 Pull-Ups 3: 40 Power Cleans @40kg 4: 40 Push-Ups 5: 40 Shoulder-to-Overhead @40kg 6: 2 lenght (30m) of Prowler Push @70kg 7: 40 Cal Air Bike Cash-out: 400 meter Rowing Machine, Damper: 8 (each) Note: One partner works while the other rests. With a running clock, break up the work between partners as needed. 60-minute time cap. (1st Team: Me+Stevo, 2nd Team: Vlado+Laco) (Times - after 1st Round 16:00, 2nd Round 32:00, Final Time Me 52:33 - Vlado 52:38) |
st 24.04.2019 | Tréning: "Bog-Trotter" Phase 1: Warm-Up Routine 1: Roller 2: 3min Easy Air Bike (35 Cal, 1800m Distance) 3: Couch Stretch: a. opretý nárt o stenu a vo výpade a tlačím stehno b. potom idem s laktom k zemi c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu 4: a. Banded Lunge [band na jednu nohu] b. Banded Good Morning 5: Shoulder Stretches 6: Banded Pusch Press 7: Dynamic Stretch Phase 2: Warm-Up 1 Round (Time 5:30): 1: 30 Hand Relase Push-up w/ Shoulder over head 2: 30 Wall Ball Shots @9kg Phase 3: Strength 6 Rounds - Each 3 Minutes On Minutes (E3MOM): 1: 10 Back Squat @70kg 2: Barbell Bench Press BW @80kg 10,10,10,10,9,9 Phase 4: Conditioning 4 Rounds (Time 13:00): 1: 10 Walking Lunges @DB2x12kg 2: 10 Devil Press @DB2x12kg 3: 10 Box Jump @60kg Phase 5: AfterParty 3 Rounds: 12 Cable Rope Triceps Pushdown [lano] @32kg 2 Rounds: Wide Neutral Grip Pull Ups [široké neutrálne zhyby] 15,12 |
št 25.04.2019 | Tréning:
"The Merciful" Phase 1: 5 Rounds: 1: 10 Parallel Bar Dips (Total 50 reps) 2: 5 Pull-Ups (Total 25 reps) 4 Rounds: Barbell Push-Press 10@50kg, 8@55kg, 6@60kg, 12@50kg Phase 2: 3 Rounds (20-15-9): 1: Triceps pushdown with cable [T kladka] @41kg, @50kg, @59kg 2: Standing Biceps Overhead Cable Curl @18kg, @23kg, @27kg 2 Rounds: 1: 10/10 Seated Dumbbell Biceps Curl @2x12kg, @2x14kg, 2: High Cable Crossover Chest 12@27kg, 10@27kg Phase 3: Afterparty 8 Pull-Up |
pi 26.04.2019 | Tréning: "Cassei" Phase 1: Strong Start-Up WOD Buy-In: 70 Biceps Rope Waves (each hand) 5 Rounds: 1: 3 Tire Flips 2: 50 Biceps Rope Waves (each hand) 3: 10+10 Sledgehammer Overhead Slams Buy-Out: 30 Burpees (Total Time 22min) Phase 2: Back 4 Rounds (Time 19:20): 1: Standing Cable Rope Lat Pushdown [sťahovanie lana chrbát] 12@41kg, 12@41kg, 12@36kg, 12@36kg 2: Straight Arm Pulldowns [sťahovanie T kladky chrbát] 12@50kg, 10@50kg, 12@46kg, 12@46kg 3: 10 Chin-Ups Phase 3: Chest 6 Rounds (Time 14min): Barbell Bench Press 12@60kg, 10@70kg, 8@80kg, 6@90kg, 4@100kg, 10@80kg Phase 4: Afterparty 5 Rounds (Tabata 15s/45s): 1: 15s Air Bike High Intensity (Total 62.4 Cal) 2: 45s Rest |
so 27.04.2019 | Mountain
Biking: MTB #7 @Malé Karpaty - Bratislava, Slovensko Route: Petržalka - Starý most - River Park - Železná studienka - Snežienka - Dolný červený kríž - Biely kríž - Tri bresty - Svätý Jur - Ivanka pri Dunaji - Vrakuňa - Prístavný most - Petržalka Štart: 27.4.2019 @11:22 | Vzdialenosť: 67,01 km | Čas jazdy: 4:40:55 | Celkový čas: 7:25:34 | Priemerná rýchlosť jazdy: 14,3 km/h | Maximálna rýchlosť: 40,6 km/h | Prevýšenie: 644 m | Kalórie: 1.963 Cal | Teplota: 15,0°C Mostly Cloudy | Vietor: 30 km/h SZ | Vlhkosť: 55 % |
ne 28.04.2019 | Race: "20. Salomon Rača - Kamzík" @Bratislava - Rača (Slovakia) 2. kolo - Karpatský pohár v horskom behu Štart: 28.4.2019 @11:15 | Vzdialenosť: 16 km | Tempo: 6:08 min./km | Stúpanie: 598 m | Klesanie: 388 m | Min.n.v.: 184 m | Max.n.v.: 496 m | Kalórie: 1.285 Cal | Teplota: 13,3°C Mostly Cloudy | Vietor: 26 km/h ZSZ | Vlhkosť: 48 % Meno: Viktor BALINT, 1978, Bratislava, SVK | číslo: 1007 | čas: 1:38:00 | kategória: M40-49 | Poradie: 79 (zo 188) | Poradie kategória M40-49: 14 (z 26) | Poradie Muži: 67 Trasa: ŠTART @Knižková dolina, Bratislava – Amfiteáter Rača (188m) -> Potočná ul. -> Biely Kríž (506m) -> Bystrické (415m) -> Svätý vrch (402m) -> U Slivu (327m) -> Tri duby (355m) -> Pod Chlmcom (312m) -> CIEĽ @Kamzík, Královská lúka (391m) Úseky: km | Čas | Kum.čas | Stúp.| Kles. 1 | 5:02 | 5:02 | 44 | 10 2 | 7:23 | 12:25 | 82 | 1 3 | 7:59 | 20:24 | 80 | 1 4 | 7:11 | 27:35 | 69 | 0 5 | 7:31 | 35:06 | 57 | 12 6 | 4:56 | 40:02 | 3 | 63 7 | 4:48 | 44:50 | 6 | 34 8 | 4:49 | 49:39 | 1 | 32 9 | 4:57 | 54:36 | 6 | 29 10 | 5:19 | 59:55 | 5 | 23 11 | 5:35 | 1:05:30 | 8 | 21 12 | 8:24 | 1:13:54 | 81 | 2 13 | 5:26 | 1:19:20 | 19 | 16 14 | 5:33 | 1:24:53 | 19 | 51 15 | 5:50 | 1:30:43 | 23 | 69 16 | 7:17 | 1:38:00 | 88 | 17 Part B: Tréning "Deatriy" Phase 1: Warm-Up Routine 1: Roller 2: 3min Easy Air Bike (34 Cal, 1800m Distance) 3: Dynamic Stretch Phase 2: Strength 3 Rounds (Time 15min): 1: 8 Barbell Bench Press @70kg 2: 8 Burpees 3: 8 Barbell Bench Press @70kg 4: 5 Neutral Grip Pull Ups [neutralne zhyby] Phase 3: Back 2 Rounds: Lat Pull-down [Stahovanie kladky pred hlavu v sede] 15@41kg, 12@41kg Phase 4: Chest Afterparty 5 Rounds: Low Cable Crossover Chest 12@18kg, 12@23kg, 10@27kg, 10@23kg, 12@18kg |
po 29.04.2019 | Tréning:
"Rapid" Phase 1: Warm-Up Routine 1: Dynamic Stretch 2: 3min Easy Air Bike (39 Cal, 1900m Distance) Phase 2: Bell WOD 20 minutes EMOM: 5 Rounds (Minutes 1-10): even: 16 Wall Ball @9kg odd: 16 Goblet Squat @KB12kg 5 Rounds (Minutes 11-20): even: 12 Russian Twist @KB12kg (each side) odd: 12 Sumo Deadlift High Pull @40kg Phase 3: Heather Barr WOD 50-40-30-20-10 for Time: 1: Push Press @40kg 2: Row Calories (Total Time 25:00) Phase 4: Afterparty 100 Burpees (Time 7:50) +10 Burpees as Bonus |
ut 30.04.2019 | Tréning: "The Myriad Titans" Phase 1: Warm-Up Routine 1: 3min Easy Air Bike (32 Cal, 1700m Distance) 2: Dynamic Stretch Phase 2: Pre-Workout 1 Round (Time 5:00): 150s Wall sit w/ 4 Burpees 150s 50 Wall Ball Shots @9kg Phase 3: Strong 4 Rounds (Time 12min): 1: 16m Prowler Rope Pulling @25kg & 16m Low Bar Prowler Push @25kg 2: 60s Plank* (first round skipped) Phase 4: Arms 4 Rounds (Time 13min): 1: 10 Biceps Curl w/ EZ Bar @20kg 2: 5 Neutral Grip Pull Ups [neutralne zhyby] 3: 10 Seated Dumbbell Biceps Curl @2x4kg Phase 5: Abdominal Cooldown 5 Rounds (Time 9min): 10 Hanging Leg Raise [Dvihanie noh na hrazde] Phase 6: Tuesday Afterparty Wod 30-20-10 For Time: 1: Kettlebell Swings @24kg 2: Goblet Squats @24kg 3: Calories Air Bike (Total Time 10:00) |