Sandblom
Swing/deadlift inspirerat av Mark Wildman
2025-10-06

edits: 2025-10-06  

Swing/deadlift inspirerat av Mark Wildman

warmup:

  1. 30s titta vä hö
  2. 30s titta upp ner
  3. 30s lyft örat
  4. 30s fram bak
  5. 60s cat/cow
  6. 60s ryggrull → sitt rakt
  7. 60s child outside lunge alt
  8. 60s windshield wiper alt
  9. 60s shin box alt
  10. 60s shin box armbåge

swing, olika varianter:

  1. 10min: 2h alt h2h alt alternating swings EMOM 10×6 → 10×10
  2. 20min: 2h alt h2h alt alternating swings EMOM 20×6 → 20×10
  3. 15min: 10 rounds, 90s each start-stop swings
  4. 30min: 20 rounds, 90s each start-stop swings

cooldown:

  1. 2m sfinx
  2. 2m forward fold stand
  3. 2m shin box thread needle sin
  4. 2m shin box thread needle dx
  5. 2m handledsstretch på knä
  6. 2m pannkaka