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====== Workouts For a friend ======


===== 20230317 =====

==== warm up ====

3 Rounds of:
  * 10 steps Walk lunge (5xleg)
  * 5 push-ups with knees on the ground 
  * 5 good morning
  * 5 sit-ups 

Direct into 3 rounds of:
  * 5 down up
  * 10 seconds hanging in the bar with feet support 
  * 10 seconds wall sit

2 min rest

==== Pre-test warm up ====

EMOM 3':
  * 5 air squats + 5 burpees

3 min REST

==== WOD: Progress test ====


  * 1 min MAX air squats
  * 2 min Rest
  * 1 min MAX burpees
  * 2 min Rest
  * 1 min MAX time plank (Unbroken) [[#note_for_plank_and_hanging|*]]
  * 2 min Rest
  * 1 min MAX time hanging from the bar (unbronken)  [[#note_for_plank_and_hanging|*]]
  * 2 min coool down
 
Take note of each exercise, that is your score.

== note for plank and hanging ==

That means that you start on sencond 0 and try to maintain the position as long as possible (until 1 minute ;-) ).\\
When you are not able to continue, stop and take note of the time, that is the score.\\
Then rest until the next exercise.\\