Aikaa vastaan:

• 10000m BikeErg (Concept2)

CONDITIONING

E3MOM (A+B+C+A+B+C+...) from 27min to 45min (go by feel)

A:
5 Pull-Up (strict)
10 Push-Up
15 Air Squat
Remaining time Row

B:
5-10 TTB
10+10m Single Arm DB Overhead Walking Lunge
Remaining time C2 Bike or Airbike

C:
8-12 Medball Clean
8-12 GHD Hip Extension
Remaining time Ski

RPE 2-3, very slow pace, should be able to have a conversation all the time.

Start a new set every third minute. On 3-2-1 Go! Do one round of Cindy and row the remaining time. When the clock hits 03:00, do 20m OHWL and bike the remaining time… Go by feel with the loading and intensity. One full round (A+B+C) is 9 minutes. Go by feel with the rounds. You can do this with one machine only if needed.

Not for Time:

1:00 Light Run/Row/Air bike + 60% Max Ring Muscle-Ups (C2B/Pull ups)

1:00 Light Run/Row/Ab + 12 Strict Ring Dips (Ring Push ups)

1:00 Light Run/Row/Ab + 50% Max Ring Muscle-Ups

1:00 Light Run/Row/Ab + 9 Strict Ring Dips

1:00 Light Run/Row/Ab + 40% Max Ring Muscle-Ups

1:00 Light Run/Row/Ab + 6 Strict Ring Dips

21-15-9
C2 bike,
Goblet squat (20/12kg)

Optional Accessory

CONDITIONING

Rowing Intervals (or C2 bike intervals)

20 rounds (20min)

30sec with 5k pace
30sec with +10sec to 5k pace (slower)

If you don’t know your 5k pace, just go with moderately high intensity. Keep a steady pace through the whole workout. This is not all out effort!

RPE 3 to 4

CONDITIONING

4 rounds: 90sec ON, 60sec OFF (40min total)

1) Row 15/10cal + Burpee over Rower
2) 15/10cal C2 Bike + DB Snatch (alternate arms)
3) 15/10cal Airbike +TTB
4) Ski 15/10cal + Box over Jump

RPE 3, you should be able to keep up a conversation.

Target: nice and easy moving with repeatable pace.

Bike and lunges

2rounds
4min echo
40m walking lunges
4min c2 bike
40m walking lunges

Easy pace in machine’s, walking lunges UB

Basic conditioning and skills of choice for 40-50 min

-600 m row
5 min skill of choice
-600 m ski
50 abmat sit ups / 10-30 GHD sit ups
-1800 m bike
5 min skill of choice

You can change the skill you train any round. Examples:

Barbell Kipping movements: pull up, toes to bar, chest to bar, bar MU
Butterfly movements: pull up, C2B
Ring skills: Dips, pull ups, muscle ups
Handstands: Handstand, Handstandwalk, Handstand push up
Ropeclimb: legless, normal

3rounds, E4MOM

1) 10+10 Db reverse lunge + remaining time bike
2) 10+10 Db hang power clean + remaining time row
3) 10+10 Db stoh + remaining time ski
4) 5+5 Db s.a devils press + remaining time echo