Running
Lämppä

• 2x400m
• Eka kierros kevyttä 50% teholla, hitaalla juostessa polvennostoja, hyppyjä ja käsien pyörityksiä
• Toka kierros kiihtyvällä tahdilla, lopussa about 80%-90% vauhtia, nostot 100m välein

400m

• 2x 400m
• Record the pace (min/km ”speed”) and time

Mile (1600m)

• 1x 1600m
• Record the pace (min/km ”speed”) and time

5k Run

• 1x 5000m
• Record the pace (min/km ”speed”) and time

Lämppä
6min AMRAP

• 20 Scap Hanging Circles
• 10 Tricep Push ups
• 20s Handstand Hold

Handstand Strength & Balance work (20min)

• 1min Wrist Warm-up
• 4x 30s Alternating Bottom up KB Presses
• 30 Dowel Lift offs

Then

• Accumulate 2min Handstanding
• Free handstanding or against the wall

Then
3 Rounds of

• Wall walks (5-3-1 reps)
• 20 Handstand Shrugs
• Rest 45s between sets

Shoulder Strength work (20min)
5 Rounds of

• 8 KB Z Presses (challeging but doable unbroken weight)
• Max effort of Ring rows

Then
4 Rounds of

• 15 Downward dog
• 15 Inverted Shrugs

Then
3 Rounds of

• 10 Face Pulls Y Press
• 10 Dowel Lift offs
• 10 Squat Y’s

Metcon
5 Rounds For time (Cap 8min)

• 10 Deadlifts @ 40kg
• 10 Toes-to-bars

Running
Lämppä

• 10x 10s Sprints, 50s rest between

Sprints

• 8x 2:00 maximal effort intervals
• Rest 2:00 between sets
• Breathing should be nose in, mouth out
• Record running distance and average pace

Lämppä (10min)
2 Rounds of

• 1min of Burpees
• 1min of Bottoms up KB Press per arm
• 1min of Hip Hurdles (30s per leg)
• 1min Prone Broomstick Lifts

Pull up work (20min)
1 Round for Quality

• 20 Heel Box Arch Drills
• 40 Standing Arch to Hollow Pulls
• 20 Single Kipping Pull ups with 2s pause on top

Then
4 Rounds of

• 5 Toe-assisted Pull ups with a 2 second pause at the 1/2 of pull
• Between each round complete 10 Banded Face Pulls

Shoulder Strength work (20min)
5 Rounds of

• 5 Prone Swimmers
• 5 Goblet Squat & Presses
• 10 Cuban Presses

Then
5 Rounds of

• 10 KB Z Presses
• Max effort of Straight arm Pull downs (with band)

Metcon
For time (Cap 8min)
2-4-6-8-…

• Toes-to-bars
• Thrusters @ 25kg

Lämppä
3 Rounds of (10min)

• 10 Banded Hollow I-Ys
• 8 Banded OH Squats
• 5 Inch worms
• 3 Burpees

Handstand Strength & Balance Work (20min)

• 20 Banded Arm Circles

Then
3 sets of

• 6 Handstand Tuck Balance

Then

• 15s Wall Facing Handstand Hold

Then

• 3x 10 reps of Handstand Shrug + Tap
• Rest 1min between sets

Then (after 1min rest)

• 1min max Handstand Hold

Pull up work (20min)
5 sets of

• 1 Kipping Pull up + 1 Kip Swing + 1 Kipping Pull up
• Rest 20-30s between sets

2min rest then

• 1 set of Max effort Beat Swings

Then

• 12x Negative Pull ups with 5 second count from top to bottom

Then

• 3x 15 Standing Banded Pull Lat Pulldowns

Metcon
EMOM For 10min

• A: 8 Cal Bike Erg + 8 DB Snatches
• B: 10 Goblet Squats + 6 Pull ups

Running
Lämppä

• 10x 40s sprint with 20s rest between sets

Sprints

• 2x 10:00 intervals
• Rest 5min between sets
• Breathing should be nose only
• If you have to open your mouth you are running too hard
• Record running distance and average pace

Lämppä
8min AMRAP

• 8 Plank to Downward Dog
• 8 Downward dog Toe touches
• 10 Shoulder taps
• 20s Hollow hold

Handstand Strength & Balance work (20min)

• 20 Alternating Bottoms up KB Presses per arm
• Choose challenging weight

Then

• 12x Handstand Kick up against the wall
• Hold 10s each time
• Try to balance a bit without heel on the wall

Then
3 Rounds of

• 5 Handstand Shaping
• 20 Dowel Lift Offs (with 1,25kg or 2,5kg plate for challenge)

Shoulder Strength work (20min)

• 1min of Parallette Shoulder Extensions

Then
8min AMRAP

• 8 Scap Hanging Circles
• 10 Parallette Push ups
• 12 Banded Face Pulls

Then
5 Rounds of

• 10 Banded Lat Rows
• 12 Bent over Y Raises

Metcon
40s on : 20s off for 10min

• A: Max Strict Pull ups
• B: Wall Ball @ 6kg

Lämppä
3 Rounds for Quality

• 10 Dowel around the world
• 10 Standing Banded Lat Pull downs with dowel
• 10 Face Pulls
• 25s Hollow hold

Pull up work (20min)
4 Rounds of

• 7s Bicep Curls
• Rest 2min between sets
• Choose challenging but doable weight

Then

• Accumulate 60 Hollow Rocks

5 Rounds for Quality

• 20-16-12-8-4 Hollow Bench Sliders
• 10-8-6-4-2 Toe Box Lat Pull Downs

Shoulder Strength work (20min)
9min EMOM

• Max Rack Chin ups
• 10-15 Landmlne Upright rows, Right side (15-25kg)
• 10-15 Landmlne Upright rows, Left side (15-25kg)

Then
8min EMOM

• A: 8 Hanging Band Presses (Use 15kg barbell, bands and 1,25-2,5kg plates)
• B: 3 Wall walks

Metcon
Tabata (15s on : 15s off, 8 Rounds)

• Echo Bike

Lämppä

• 7x 20s sprint with 40s rest between sets

Distance Run

• Run 30min
• Start easy, increase every 5min
• Last 5min should close to your 1 mile time

Lämppä (10min)
3 Rounds of

• 1min Wrist Warm-up
• 1min Overhead Opener
• 1min Banded Bicep Curl

Handstand Strength & Balance Work
3 Rounds of

• 20 Handstand Shrugs
• 10 Snap to hollow
• 20m Overhead Carry with challenging but doable weight

Then
3 Rounds of

• 10 Handstand Shifts & Lifts (not have to be unbroken, can be from a box)
• 5 Hollow body wall walks
• 10 Hollow to superman

Pull up Work
3 Rounds of

• 20 Seated Negative Banded Strict Bar MU
• 3-5 Strict pull ups with a 3 second lower
• rest 1min between sets

Then
5 Rounds of

• 11 Toe-assisted Pull ups
• 9 Standing Banded Lat Pull downs
• 7 Bicep Curls (choose challenging weight that you can do unbroken)