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Kvavik, Lyngdal
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November 28, 2017

DAY 1                                                  

EXERCISE                                                   SETS              REPS...

November 26, 2017

Workout 1

3 rounds for time:

10 burpees

20 squats

30 situps

Workout 2

tabata (8 intervals – 20 seconds work – 10 seconds rest):

Pushups

Situps

Squats

Workout 3

5 rounds for time:

10 tuck jumps

15 back extensions

Workout 4

2 rounds for time:

400m run

50 lunges

Workout 5

For tim...

November 25, 2017

WOD 1

Intervals

Row 4x1200m

Rest 2 minutes between intervals

WOD 2

Time trial

Row 1500m

Damper setting at 10

WOD 3

Intervals

Cover max distance

Row 6x 90 secs on 90 secs off

WOD 4

2 rounds

Rest for exact amount of time as previous row interval

Row 250m

Rest

Row 500m

Rest

Ro...

November 25, 2017

Rowing Technique

The rowing stroke is made up of 4 individual components, these include:

Catch

Drive

Finish

Recovery

Let’s take a look at each step in a bit more detail…

The Catch

During the catch your body is perpendicular to the floor, meanwhile your arms are extended ho...

November 13, 2017

Use weights to suit the rep ranges prescribed

Do cardio 3 times a week, preferably 15-20 minutes of HIIT. This can be done with any cardio you like.

Use a step counter and try to hit at least 10000 steps a day

WEEK 1- Nice and Easy

use 30-90 seconds rest between sets

Da...

October 18, 2017

I’ve found that homemade spice mixes such as the ones i am about to share with you are a really simple way to be conscious of your health. No anti-caking aids, no ingredients you can’t pronounce, no sky-high sodium. You throw a few ingredients into a jar and shake so i...

October 18, 2017

50 min Total Time

INGREDIENTS

  • 4 teaspoons (20 mL) coconut oil (or other, i used mustard oil) 

  • 1 tablespoon (15 mL) cumin seeds (or cumin powder to taste)

  • 1 medium onion, finely chopped 

  • about 1 teaspoon sea salt, to taste

  • 3 large cloves garlic, mi...

October 12, 2017

STRENGTH

1) Bench Press: Work up to a heavy triple. Rest 2-3 mins between
2a) Weighted dips 3 x 6-8
2b) Hanging leg raise 3 x 8-10 Rest 1 min between 

CONDITIONING

3 RFT:

50 sit-ups

50 push ups

800m run

October 11, 2017

Follow this program for 6 weeks , take rest days between workouts... example day 1 monday, day 2 wednesday, day 3 friday! 

Use weights that allow you to do the reps prescribed but not much more so you are working near maximum effort. 

Day 1

Warmup sets     Working sets...

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WORKOUT OF THE DAY

Our Workouts of the day will always be up the day before so you can see what is coming

WOD 13/10/17

October 12, 2017

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