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		
		
10	Knee Kick Left	
10	Knee Kick Right	
10	Lunge Rotate	
30s	Deep Squat Hold	
20	Crunches	
10	Plank Leg Lifts	
10	Supermen	
10	Standing Scales	
20	Lunges	
10	Calf Raises	
		
Interval		
		
Warmup		
8	Bench Presses	27.5 kg
60 sec	Rest	
6	Bench Presses	37.5 kg
60 sec	Rest	
4	Bench Presses	45 kg
		
Working sets (4 rounds)		
10	Bench Presses	52.5 kg
120s	Rest	
		
Interval		
		
Warmup		
8	Barbell Lunges	25 kg
60 sec	Rest	
6	Barbell Lunges	37.5 kg
		
Working sets (3 rounds)		
10	Barbell Lunges	47.5 kg
120s	Rest	
		
Interval		
		
Warmup		
8	Bent Rows	32.5 kg
60s	Rest	
6	Bent Rows	47.5 kg
		
Working sets (3 rounds)		
10	Bent Rows	55 kg
120s	Rest	
		
Cooldown		
30s	Triceps Stretch Left	
30s	Triceps Stretch Right	
30s	Shoulder Stretch Left	
30s	Shoulder Stretch Right	
30s	World's Greatest Stretch Left	
30s	World's Greatest Stretch Right	
30s	Glutes Stretch Left	
60s	Glutes Stretch Right	

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Michus von Zochus | @ridegenosse

Freeletics Barbell Gain Week 3 (2/3)

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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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