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	Back Squats	30 kg
60 sec	Rest	
6	Back Squats	42.5 kg
60 sec	Rest	
4	Back Squat	52.5 kg
		
Working sets (4 rounds)		
10	Back Squats	60 kg
120s	Rest	
		
Interval		
		
Warmup		
6	Push Presses	15 kg
60 sec	Rest	
4	Push Presses	25 kg
		
Working sets (3 rounds)		
12	Push Presses	32.5 kg
90s	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	
		
Interval		
		
Warmup		
6	Plate Cocoons	5kg
		
Working sets (4 rounds)		
10	Plate Cocoons	5 kg
20	Hanging Knee Raises	
45s	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	
30s	Glutes Stretch Right	

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Michus von Zochus | @ridegenosse

Freeletics Barbell Gain Week 4 (1/3)

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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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