Routine 2021-05-06 | ์์ฒด | 60๋ถ | ํฌ์ค์ฅ
| no. | Part | Type | Weight(Rpm) | Rep(Distance) | Set(Min) |
|---|---|---|---|---|---|
| 1 | Warm-Up | ์ธ์ดํด | rpm 130 ~ 140 | 4.0 km | 10 min |
| 2 | ์ฝ์ด | ์์ด๋ ์ผํ๋ฒจ ๋ฐ๋๋ฆฌํํธ | 12kg | 15 | 5 |
| 3 | ์ฝ์ด | ๋ฐฑ ์ต์คํ ์ | 0 | 15 | 5 |
| 4 | ๋ณต๊ทผ | ์ฌ์ด๋ ๋ฐด๋ | 8kg | 15 | 5 |
| 5 | ๋ฑ | ๋ค๋ฒจ ๋ก์ฐ | 4kg(x2) | 15 | 5 |
| 6 | ๊ฐ์ด | ๋ค๋ฒจ ํ๋ ์ค | 2kg(x2) | 15 | 5 |
| 7 | ํ | ๋ค๋ฐธ ํค๋จธ์ปฌ | 2kg(x2) | 15 | 5 |
| 8 | ๋ง๋ฌด๋ฆฌ | ์ธํฐ๋ฒ ํธ๋๋๋ฐ | ์คํผ๋ 3 ~ 8 | 1.0 km | 10 min |