200 squats / knäböj - Workout program

Från http://www.twohundredsquats.com/

Program för att klara 200 knäböj i rad efter 6 veckors träning.

Number of weeks: 6
Start date: You decide.

wMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1
Strength - Kn.
0 min
60 sek vila mellan varje set

<10
3, 4, 3, 3, max 5+

11-20
8, 8, 5, 5, max 7+

21-30
13, 16, 9, 9, max 13+
Strength - Kn.
0 min
60 sek vila mellan varje set

<10
5, 5, 3, 5, max 5+

11-20
8, 11, 8, 8, max 9+

21-30
13, 16, 13, 13, max 16+
Strength - Kn.
0 min
60 sek vila mellan varje set

<10
5, 6, 5, 5, max 7+

11-20
11, 13, 10, 10, max 13+

21-30
15, 20, 13, 13, max 18+
0 min
0 km
2
Strength - Kn.
0 min
60 sek vila mellan varje set

<10
6, 8, 5, 5, max 8+

11-20
13, 15, 11, 11, max 15+

21-30
19, 19, 13, 13, max 20+
Strength - Kn.
0 min
60 sek vila mellan varje set

<10
6, 8, 5, 5, max 10+

11-20
13, 16, 13, 13, max 18+

21-30
19, 22, 16, 16, max 23+
Strength - Kn.
0 min
60 sek vila mellan varje set

<10
7, 11, 7, 7, max 11+

11-20
16, 18, 13, 13, max 21+

21-30
22, 22, 19, 19, max 27+
Strength - Kn.
0 min
Maxtest. Testa hur många knäböj du klarar i en följd, för att bestämma nivå för nästa vecka.
0 min
0 km
3
Strength - Kn.
0 min
60 sek vila mellan varje set

21-30
13, 16, 10, 10, max 13+

31-40
16, 22, 17, 17, max 22+


>40
19, 24, 19, 19, max 27+
Strength - Kn.
0 min
60 sek vila mellan varje set

21-30
13, 16, 11, 11, max 16+

31-40
19, 25, 19, 19, max 25+


>40
27, 34, 21, 21, max 34+
Strength - Kn.
0 min
60 sek vila mellan varje set

21-30
15, 18, 13, 13, max 18+

31-40
22, 29, 20, 21, max 29+


>40
30, 38, 27, 27, max 40+
0 min
0 km
4
Strength - Kn.
0 min
60 sek vila mellan varje set

21-30
16, 19, 15, 13, max 22+

31-40
24, 30, 22, 22, max 34+


>40
29, 34, 29, 29, max 43+
Strength - Kn.
0 min
60 sek vila mellan varje set

21-30
19, 22, 16, 16, max 24+

31-40
27, 34, 27, 27, max 38+


>40
34, 40, 34, 34, max 49+
Strength - Kn.
0 min
60 sek vila mellan varje set

21-30
22, 24, 18, 18, max 27+

31-40
31, 38, 31, 31, max 45+


>40
40, 45, 40, 40, max 54+
Strength - Kn.
0 min
Maxtest. Testa hur många knäböj du klarar i en följd, för att bestämma nivå för nästa vecka.
0 min
0 km
5
Strength - Kn.
0 min
60 sek vila mellan varje set

41-50
23, 27, 21, 21, max 27+

51-60
38, 47, 34, 30, max 47+


>60
49, 54, 40, 32, max 54+
Strength - Kn.
0 min
45 sek vila mellan varje set

41-50
13, 13, 18, 18, 13, 13, 13, max 34+

51-60
24, 24, 27, 27, 19, 19, 22, max 54+

>60
27, 27, 32, 32, 24, 24, 30, max 63+
Strength - Kn.
0 min
45 sek vila mellan varje set

41-50
16, 16, 20, 20, 16, 16, 13, max 40+

51-60
23, 23, 27, 27, 23, 23, 27, max 60+

>60
27, 27, 32, 32, 27, 27, 36, max 67+
Strength - Kn.
0 min
Maxtest. Testa hur många knäböj du klarar i en följd, för att bestämma nivå för nästa vecka.
0 min
0 km
6
Strength - Kn.
0 min
60 sek vila mellan varje set

75-90
34, 40, 27, 20, max 54+

91-110
54, 67, 34, 31, max 67+

>110
63, 76, 47, 40, max 76+
Strength - Kn.
0 min
45 sek vila mellan varje set

75-90
19, 19, 21, 21, 19, 19, 13, max 59+

91-110
27, 27, 31, 31, 27, 27, 24, max 72+

>110
30, 30, 40, 40, 32, 32, 29, max 81+
Strength - Kn.
0 min
45 sek vila mellan varje set

75-90
18, 18, 23, 23, 22, 22, 19, max 67+

91-110
30, 30, 40, 40, 31, 31, 24, max 81+

>110
35, 35, 45, 45, 35, 35, 30, max 100+
Strength - Kn.
0 min
Sluttest! Klarar du inte 200, gå tillbaka 1-2 veckor och börja om därifrån (i rimlig grupp)
0 min
0 km