Lämppä
Echo Bike

• 1:00 @ 50-75 Watt
• 1:00 @ 75-100 Watt
• 1:00 @ 100-150 Watt
• 1:00 @ 150-200 Watt
• 1:00 @ 250 Watt

Grip Strength
Ten minute on clock
3 Rounds of

• 10 KB Rows @ 24/16kg
• 8 Body Drag Curls @ 40/25kg then
• Max distance of Farmer Carry on remaining time @ 24/16kg

Hip Flexor Strength
5 Rounds for Quality

• 5 Hip Flexor Isometric Holds
• 10s RKC plank

Lat Strength
EMOM for 9min, 40s on : 20s off

• Rig Jump Pull Downs
• Banded Seated Straight leg Reaches
• Hollow/Arch Tension Drill

Conditioning
4x 2:30min AMRAP, 2min Rest between sets (16min)

• 25 Double Unders
• 12 Box Jump Overs
• Max Reps of Thrusters @ 30kg

Tulos: Max Reps of thrusters yhteensä

EMOM for 10min

• 6-8 Pike Push ups
• 15 Wall Balls, joista vähintään 10 unbroken

Lämppä
6min AMRAP

• 10 Banded Squats
• 10 Banded Presses
• 10 Banded Hollow I-Ys
• 10 Banded Overhead Squats

Grip Strength
10min EMOM, 40s on : 20s off*

• PVC Wrist Roller, 2,5-5kg lisäpainolla 1-3 settiä
• Towel Curls @ 12-16kg

Hip Flexor Strength
4 Rounds of

• 3 Hip Flexor Kicks, both sides
• Max reps of Single Leg Glute Bridges, both legs

Front Squat
E2MOM for 8min

• 1x3 @ 78%
• 3x3 @ 88%

Heavy Squat Walkouts, E2MOM for 3 sets

• 10s hold with 100% of your Back Squat Max (Pito yläasennossa, ota askel - pidä 10s siinä asennossa kuin alkaisit kyykkäämään eli kroppa jämäkäks - palauta tanko räkkiin)

Paused Back Squats

• 3x 5 with 2s Pause in the bottom of every squat @ 65% of 1RM Back Squat

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top
• vähän enemmän painoa kuin viimeksi, esim. jos edellisellä kerralla teit 2x6kg kahvakuulilla koko setin, niin tee ny 1-2 settiä niillä ja 1-2 settiä 15kg tangolla

Then
5 sets of

• 3 Push Presses + 3 Push Jerks @ 30
• 3 Push Presses + 3 Push Jerks @ 30-35kg
• 2 Push Presses + 2 Push Jerks @ 35kg
• 2 Push Presses + 2 Push Jerks @ 35-37,5kg
• 1 Push Presses + 1 Push Jerks @ 40kg

Lämppä
3 Rounds for Quality, kuminauhalla

• 12 Banded Hollow I-Ys
• 12 Banded Squats
• 12 Banded Ws
• 12 Banded behind the neck presses

Grip Strength
10min AMRAP

• Max of Single Arm Hang, both arms, vaihtoehto: max Active Hang
• 30m Plate Pinch & Carry, enemmän painoa kuin viimeksi

Hip Flexor Strength
4 Rounds of

• 25 Banded Hip Hinge
• 5 Hip Hurdles

Lat Strength
EMOM for 9min

• Banded Pull Downs facing away from the rig
• Active Scapular Pull ups
• Beat Swings

Conditioning
E2.5MOM for 15min

A: 250m Row + 6 Burpee Over Rower
B: 10 Toes-to-bars + 35 Double Unders

10min AMRAP

• 4 Burpee Pull ups
• 4 Shuttle Runs (2x 7,5m = 15m = 1 rep)
• Max unbroken Wall Balls @ 6kg

Lämppä
6min AMRAP

• 10 Walking Lunges
• 8 Squat-to-stand
• 8 Jumping Squats
• 6 (3/3) Pakarakierrot
• 6 (3/3) Olkakierrot

Lats Strength
4 Rounds of

• 20 Standing Hollow Pull downs
• 5 Hollow I-Y-Ts
• 30s Banded Hollow Hold Pull downs

Toes-to-bar work

• 4x 20s L Pops

then

• 25 Strict Toes-to-bars / Tuck raises

Front Squat
E2MOM for 10min

• 1x3 @ 82%
• 1x3 @ 87%
• 3x2 @ 92%

Heavy Squat Walkouts, E2MOM for 3 sets

• 10s hold with 105% of your Back Squat Max (Pito yläasennossa, ota askel - pidä 10s siinä asennossa kuin alkaisit kyykkäämään eli kroppa jämäkäks - palauta tanko räkkiin)

Paused Back Squats

• 3x 3 with 2s Pause in the bottom of every squat @ 70% of 1RM Back Squat

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top
• vähän enemmän painoa kuin viimeksi, esim. jos edellisellä kerralla teit 2x6kg kahvakuulilla koko setin, niin tee ny 1-2 settiä niillä ja 1-2 settiä 15kg tangolla

Then

• 3x 6 Thrusters @ 32,5-37,5kg

then
E2MOM for 8min

• Max set of unbroken push ups
• Ota muistiin kierrosten toistomäärät

Lämppä

Lats Strength
3 sets of

• 10 Hollow Bench Sliders
• 8 Archer Push ups
• 6 Arch/Hollow Tension Drills

Toes-to-bar work
4 Rounds of

• 30-20-10-5 Banded Hollow Pull downs
• 5-5-5-5 Kip Shape Drills

Back Squat
E2MOM for 10min

• 1x2 @ 70%
• 1x2 @ 80%
• 1x2 @ 88%
• 2x2 @ 94%

Heavy Squat Walkouts, E2MOM for 3 sets

• 10s hold with 110% of your Back Squat Max (Pito yläasennossa, ota askel - pidä 10s siinä asennossa kuin alkaisit kyykkäämään eli kroppa jämäkäks - palauta tanko räkkiin)

Paused Back Squats

• 3x 2 with 2s Pause in the bottom of every squat @ 75% of 1RM Back Squat

For time (Cap 10min)

• 60 Wall Balls @ 9kg

Lämppä

• 25 Banded Arm Circles at 3 different angles

Lats Strength
10min EMOM

• 10 Archer Push ups
• Max Hollow Body Ab Roller (50s työtä, jätä 10s siirtymiseen)

Then

• Accumulate 30 Arch/Hollow Tension Drill

Toes-to-bar work

• Accumulate 20 Reverse Stalders / Tuck ups
• After every 5 reps, do 8 Hollow Plank Shoulder Sliders

Then

• Accumulate 40 Hollow Rocks

Front Squat
E2MOM for 10min

• 1x2 @ 70%
• 1x2 @ 80%
• 1x2 @ 88%
• 2x2 @ 94%

From boxes (bottom to up)
E2MOM for 8min

• 1x4 @ 95%
• 1x3 @ 100%
• 1x2 @ 105%
• 1x1 @ 110%

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top @ 25kg

Then

• 4x3 Push Presses @ 35-40kg

then
3 Rounds each station, 20s on : 10 off

• Banded Tricep Push Downs
• Plank up/downs
• Bent Over Dumbbell Rows

Lämppä

Back Squat

• 5x 70%
• 3x 80%
• 1x 90%
• 1x 100%
• 1x 105%

Push Press

• 5x 30kg
• 3x 35-37,5kg
• 1x 40kg
• 1x 45kg
• 1x 50-55kg

Thruster

• 1x 30kg
• 1x 35kg
• 1x 45kg
• 1x 50-55kg

Strict Toes-to-bars

• Max reps in 1min