Workout of the Day 4

Treningi Survival Race

______________________________________________________________________________________________________________________________________

Rozgrzewka: 15 minut

______________________________________________________________________________________________________________________________________

WOD#4

Opis treningu:
Założeniem dzisiejszego treningu jest wykonanie 6 rund na czas. Każda runda składa się z 3 ćwiczeń: SQUAT JUMP, MOUNTAIN CLIMBER i SIT UP.

Pamiętaj o zapisaniu wyniku! Po zakończeniu zapisz czas w jakim ukończysz wszystkie rundy.

ZACZYNAMY!
6 rounds for time:
5x Air Squat (lub Air Squat Scaled)
10x Mountain Climber
20x Sit Up (lub Sit Up Scaled)

AIR SQUAT

AIR SQUAT SCALED

MOUNTAIN CLIMBER

SIT UP

SIT UP SCALED

______________________________________________________________________________________________________________________________________

Rozciąganie – minimum 10 min

GRATULACJE!
Kolejny trening za Tobą, pamiętaj – “Każdego dnia bliżej celu!”
Następny workout już niebawem, oczekuj wiadomości od Trenera Survival Race.
Odwiedź nas w mediach społecznościowych i zmotywuj innych: Facebook i Instagram!

______________________________________________________________________________________________________________________________________

Array ( [ID] => 4730 [key] => field_5f8ed573173a8 [label] => Instagram - galeria [name] => insta_gallery [aria-label] => [prefix] => acf [type] => repeater [value] => Array ( [0] => Array ( [img] => Array ( [ID] => 10975 [id] => 10975 [title] => girls2023 [filename] => girls2023.webp [filesize] => 35608 [url] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [link] => https://survivalrace.pl/galeria/attachment/girls2023/ [alt] => [author] => 5 [description] => [caption] => [name] => girls2023 [status] => inherit [uploaded_to] => 4428 [date] => 2023-10-30 09:33:51 [modified] => 2023-10-30 09:33:51 [menu_order] => 0 [mime_type] => image/webp [type] => image [subtype] => webp [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 800 [height] => 533 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023-400x400.webp [thumbnail-width] => 400 [thumbnail-height] => 400 [medium] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [medium-width] => 800 [medium-height] => 533 [medium_large] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023-768x512.webp [medium_large-width] => 768 [medium_large-height] => 512 [large] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [large-width] => 800 [large-height] => 533 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [1536x1536-width] => 800 [1536x1536-height] => 533 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2023/10/girls2023.webp [2048x2048-width] => 800 [2048x2048-height] => 533 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [1] => Array ( [img] => Array ( [ID] => 10786 [id] => 10786 [title] => poznan-dziekujemy [filename] => poznan-dziekujemy.png [filesize] => 267070 [url] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [link] => https://survivalrace.pl/aktualnosci/dziekujemy-2024/attachment/poznan-dziekujemy/ [alt] => [author] => 5 [description] => [caption] => [name] => poznan-dziekujemy [status] => inherit [uploaded_to] => 10785 [date] => 2023-06-27 12:21:16 [modified] => 2023-06-27 12:21:16 [menu_order] => 0 [mime_type] => image/png [type] => image [subtype] => png [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 750 [height] => 501 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy-400x400.png [thumbnail-width] => 400 [thumbnail-height] => 400 [medium] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [medium-width] => 750 [medium-height] => 501 [medium_large] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [medium_large-width] => 750 [medium_large-height] => 501 [large] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [large-width] => 750 [large-height] => 501 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [1536x1536-width] => 750 [1536x1536-height] => 501 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2023/06/poznan-dziekujemy.png [2048x2048-width] => 750 [2048x2048-height] => 501 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [2] => Array ( [img] => Array ( [ID] => 9505 [id] => 9505 [title] => kafelki3-3 [filename] => kafelki3-3-2.jpg [filesize] => 98968 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [link] => https://survivalrace.pl/kafelki3-3/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-3 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:51:57 [modified] => 2022-11-30 11:51:57 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-3-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [3] => Array ( [img] => Array ( [ID] => 9224 [id] => 9224 [title] => AGA_7374 [filename] => AGA_7374.jpg [filesize] => 31935 [url] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [link] => https://survivalrace.pl/galeria/attachment/aga_7374/ [alt] => [author] => 5 [description] => [caption] => [name] => aga_7374 [status] => inherit [uploaded_to] => 4428 [date] => 2022-10-13 11:10:26 [modified] => 2022-10-13 11:10:26 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 1000 [height] => 668 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374-400x400.jpg [thumbnail-width] => 400 [thumbnail-height] => 400 [medium] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374-800x534.jpg [medium-width] => 800 [medium-height] => 534 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374-768x513.jpg [medium_large-width] => 768 [medium_large-height] => 513 [large] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [large-width] => 1000 [large-height] => 668 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [1536x1536-width] => 1000 [1536x1536-height] => 668 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/10/AGA_7374.jpg [2048x2048-width] => 1000 [2048x2048-height] => 668 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) [4] => Array ( [img] => Array ( [ID] => 9515 [id] => 9515 [title] => kafelki3-5 [filename] => kafelki3-5-2.jpg [filesize] => 57156 [url] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [link] => https://survivalrace.pl/kafelki3-5/ [alt] => [author] => 16 [description] => [caption] => [name] => kafelki3-5 [status] => inherit [uploaded_to] => 0 [date] => 2022-11-30 11:52:01 [modified] => 2022-11-30 11:52:01 [menu_order] => 0 [mime_type] => image/jpeg [type] => image [subtype] => jpeg [icon] => https://survivalrace.pl/wp-includes/images/media/default.png [width] => 371 [height] => 280 [sizes] => Array ( [thumbnail] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [thumbnail-width] => 371 [thumbnail-height] => 280 [medium] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [medium-width] => 371 [medium-height] => 280 [medium_large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [medium_large-width] => 371 [medium_large-height] => 280 [large] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [large-width] => 371 [large-height] => 280 [1536x1536] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [1536x1536-width] => 371 [1536x1536-height] => 280 [2048x2048] => https://survivalrace.pl/wp-content/uploads/2022/11/kafelki3-5-2.jpg [2048x2048-width] => 371 [2048x2048-height] => 280 ) ) [link] => https://survivalrace.pl/galeria/ [title] => [subtitle] => ) ) [menu_order] => 18 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 6 [wrapper] => Array ( [width] => [class] => [id] => ) [collapsed] => [min] => 0 [max] => 0 [layout] => table [button_label] => Add Row [_name] => insta_gallery [_valid] => 1 [sub_fields] => Array ( [0] => Array ( [ID] => 4731 [key] => field_5f8ed676cc442 [label] => Zdjęcie [name] => img [aria-label] => [prefix] => acf [type] => image [value] => [menu_order] => 0 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [return_format] => array [preview_size] => medium [library] => all [min_width] => [min_height] => [min_size] => [max_width] => [max_height] => [max_size] => [mime_types] => [_name] => img [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [1] => Array ( [ID] => 4732 [key] => field_5f8ed67ecc443 [label] => Link [name] => link [aria-label] => [prefix] => acf [type] => url [value] => [menu_order] => 1 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [_name] => link [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [2] => Array ( [ID] => 4733 [key] => field_5f8ed68fcc444 [label] => Tytuł [name] => title [aria-label] => [prefix] => acf [type] => text [value] => [menu_order] => 2 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [prepend] => [append] => [maxlength] => [_name] => title [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) [3] => Array ( [ID] => 4734 [key] => field_5f8ed696cc445 [label] => Podtytuł [name] => subtitle [aria-label] => [prefix] => acf [type] => text [value] => [menu_order] => 3 [instructions] => [required] => 0 [id] => [class] => [conditional_logic] => 0 [parent] => 4730 [wrapper] => Array ( [width] => [class] => [id] => ) [default_value] => [placeholder] => [prepend] => [append] => [maxlength] => [_name] => subtitle [_valid] => 1 [parent_repeater] => field_5f8ed573173a8 ) ) [rows_per_page] => 20 )