Routine 2021-04-13 | ์์ฒด | 60๋ถ | ํฌ์ค์ฅ
| no. | Part | Type | Weight(Rpm) | Rep(Distance) | Set(Min) |
|---|---|---|---|---|---|
| 1 | Warm-up | ์ ์ ์กํฐ๋ธ ์คํธ๋ ์นญ 5๋ถ | - | - | - |
| 2 | ์ฝ์ด | ์ผํ๋ฒจ ๋ฐ๋๋ฆฌํํธ | 12kg | 12 | 5 |
| 3 | ์ฝ์ด | ์ค์ฟผํธ(์ค๋ฏธ์ค ๋จธ์ ) | ๋น๋ฐ | 12 | 5 |
| 4 | ๋ฑ | ๋ค๋ฒจ๋ก์ฐ | 4kg(x2) | 10 | 3 |
| 5 | ๋ฑ | ๋ ํ๋ค์ด | 15kg | 10 | 3 |
| 6 | ์ด๊นจ | ์๋ ํ๋ ์ค | 2.5kg | 12 | 5 |
| 7 | ๊ฐ์ด | ๋ค๋ฒจ ์ฒด์คํธ ํ๋ ์ค | 2kg(x2) | 12 | 5 |
| 8 | ๋ง๋ฌด๋ฆฌ | ์ธํฐ๋ฒ ํธ๋ ๋๋ฐ | ์คํผ๋ 4.5 ~ 8 | 1.0 km | 12 min |