Routine 2021-04-22 | ์์ฒด | 60๋ถ | ํฌ์ค์ฅ
| no. | Part | Type | Weight(Rpm) | Rep(Distance) | Set(Min) |
|---|---|---|---|---|---|
| 1 | ์ฝ์ด | ์์ด๋ ์ผํ๋ฒจ ๋ฐ๋๋ฆฌํํธ | 12kg | 15 | 5 |
| 2 | ์ฝ์ด | ๋ฐฑ ์ต์คํ ์ | 0 | 15 | 4 |
| 3 | ๋ณต๊ทผ | ์ฌ์ด๋ ๋ฐด๋ | 8kg | 15 | 4 |
| 4 | ๊ฐ์ด | ์ฒด์คํธ ํ๋ ์ค(๋จธ์ ) | 9kg | 10 | 4 |
| 5 | ์ด๊นจ | ์๋ ํ๋ ์ค(๋จธ์ ) | 4.5kg | 10 | 4 |
| 6 | ๋ฑ | ๋ ํ๋ค์ด | ๋ฃจํ๋ฐด๋ | 15 | 5 |
| 7 | ๋ฑ | ๋ค๋ฒจ ๋ก์ฐ | 4kg(x2) | 15 | 4 |
| 8 | ๋ฑ | ๋ ํ๋ค์ด | 10kg | 15 | 5 |
| 9 | ๋ง๋ฌด๋ฆฌ | ์ธํฐ๋ฒ ํธ๋ ๋๋ฐ | ์คํผ๋ 3 ~ 8 | 1.0 km | 8 min |