Zwift - Sweet Spot Sunday on Triple Loops in London

Zwift - Zone 2 on Chasing the Sun in Makuri Islands

Zwift - FTP Ramp Test on No Sleep Till Brooklyn in New York

Zwift - No Nonsense on Hell of the North in France

Freeletics Hybrid Strength (1/48)

Warmup		
		
30	Skipping Jumps	
20	Jumping Jacks	
10	Assisted Squats	
10	Heel Raises Left	
10	Heel Raises Right	
10	Hip Raises	
10	Windmill Forward	
10	Windmill Backward	
		
Interval		
		
Warmup		
8	Bench Presses	25 kg
60 sec	Rest	
6	Bench Presses	35 kg
60 sec	Rest	
4	Bench Presses	40 kg
		
Working sets (4 rounds)		
10	Bench Presses	47.5 kg
120s	Rest	
		
Interval		
		
Warmup		
12	Barbell Lunges	22.5 kg
60 sec	Rest	
6	Barbell Lunges	32.5 kg
		
Working sets (3 rounds)		
12	Barbell Lunges	42.5 kg
90s	Rest	
		
Interval		
		
Warmup		
8	Bent Rows	30 kg
60s	Rest	
6	Bent Rows	45 kg
		
Working sets (3 rounds)		
10	Bent Rows	50 kg
120s	Rest	
	

Workout: STYX	
2 Rounds	
10	Burpees
20	Squats
30	Mountain Climbers
40	High Knees
50	Jumping Jacks
40	High Knees
30	Mountain Climbers
20	Squats
10	Burpees
60s	Rest
	
Cooldown		
30s	Toes Reach	
60s	Pancake Stretch	
30s	World's Greatest Stretch Left	
30s	World's Greatest Stretch Right	
30s	Camel Hold	
30s	Chest Stretch Left	
30s	Chest Stretch Right	

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Michus von Zochus | @ridegenosse

Freeletics Barbell Gain Week 1 (2/3) + Workout

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Zwift - Sweet Spot Sunday on Triple Loops in London

Zwift - Zone 2 on Chasing the Sun in Makuri Islands

Zwift - FTP Ramp Test on No Sleep Till Brooklyn in New York

Zwift - No Nonsense on Hell of the North in France

Freeletics Hybrid Strength (1/48)

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