| NR | Oefening | Reps/ T.u.t. per rep/ kg | Tijd per set | Set | (Rust) | Totale t.u.t. in 10 min |
| A | Stap 41: Plank hold botton position | 20 sec | – | 10 | 40 sec | 200 sec |
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| NR | Oefening | Reps/ T.u.t. per rep/ kg | Tijd per set | Set | (Rust) | Totale t.u.t. in 10 min |
| A | Stap 41: Plank hold botton position | 20 sec | – | 10 | 40 sec | 200 sec |