# @dekacomp on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Cj1aomrNZst
- **Gondola URL:** https://gondola.cc/posts/19454077-dekacomp-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/a03be29172.jpg
- **Posted:** 2022-10-18T00:16:45.000+00:00
- **Account Owner:** Deka Comp (@dekacomp) — https://gondola.cc/dekacomp

## Caption

Are you ready for tmr’s workout?! 👹
⬇️⬇️⬇️
AMRAP 6minutes
15/12 Cal Bike erg
15 DB Front Squats 2x70/50lbs
 
*4 mins rest*

AMRAP 6minutes
12/9 Cal Bike erg
50' Front Rack Lunges 2x70/50lbs after each set
 
Goals: Strength endurance + Aerobic intensity 🥵

1. Improve your performance in 4-6 minutes time zone workouts ☄️
2. Improve leg endurance 🦵🏻
 
- Intensity should be high in both workouts. Flirt with the red zone. 🫠
- Aim for consistency on the bike. You may start the first 2-3 calories fast to kickstart the machine and then reduce your speed and maintain it until the end of the set. 👌🏼
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tamanephotography 📸
#dekacomp #perform #forthewilling #crossfitprogramming #crossfitcommunity #powerendurancephase #competitionready #trainsmart #trainhard #pushyourboundaries #raiseyourlevel #gogetit #paincave #itsalllovetho

## Stats

- **Views:** 0
- **Likes:** 151
- **Shares:** 0
- **Comments:** 6

## Tags

crossfitcommunity, raiseyourlevel, gogetit, trainsmart, trainhard, crossfitprogramming, pushyourboundaries, perform, itsalllovetho, dekacomp, powerendurancephase, paincave, competitionready, forthewilling

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