Aerobic output

16x 1:00 on/1:00 off
8x 2:00 on/2:00 off

A:
28-21-15 reps of
wall ball
c2b

B:
12-9-6 reps of
burpee box jump over 30/24”
power snatch 60/45 kg

Go sustainable pace and try to accumulate same amount of reps each round. First complete A-part as whole and then B-part. After rest continue where you left.

Scaling options if necessary:
- c2b to pull up
- less weight to snatches
- lower the box

gymnastics
weightlifting

Aerobic output

12x 1:00 on/1:00 off
6x 2:00 on/2:00 off
4x 3:00 on/3:00 off

Accumulate

Thruster @40/30kg
9-15-21-27
T2b
27-21-15-9

Scaling options if necessary:
- t2b to leg raises
- 30/20kg weight for thrusters

gymnastics
weightlifting

Run 1200m

304m run

Cycle

For time:

25cal row
25m front rack walking lunge
20 pullups
20 t2b
15 bar facing burpees
15 clean and shoulder to overhead
100 double unders
15 clean and shoulder to overhead
15 bar facing burpees
20 t2b
20 pullups
25m front rack walking lunge
25cal row

TIMECAP 20min

Age group 35-39 M: 60kg / F: 40kg
Age group 40-44 M: 60kg / F: 40kg
Age group 45-49 M: 50kg / F: 35kg
Age group 50-54 M: 50kg / F: 35kg
Age group 55+ M: 40kg / F: 30kg

metabolic conditioning
gymnastics
weightlifting

Aerobic output
13x 1:00 on/1:00 off
4x 3:15 on/3:15 off

4 rounds of
15 box jump
12 deadlift
9 hang squat clean
6 shoulder to overhead

Go sustainable pace and try to accumulate same amount of reps each round. Adjust box height for your ability. Use barbell weight that you can go unbroken. After rest continue where you left.

Scaling options:
- less weight to barbell
- lower the box

gymnastics
weightlifting

Aikaa vastaan

27-21-15-9
tempaus
soutu kcal
yleisliike tangon yli

M: 40-50-60-70kg
N: 30-40-45-50kg

Aikaraja: 25min

Skaalatussa sarjassa tempaus on korvattu maasta suorille käsille-liikkeellä.

metabolic conditioning
gymnastics
weightlifting

Turun Tuomiopäivä 2019 Laji 5+6

For time:
100 DU (Invite 150 DU)
50 wall ball shot to target 9/6kg (Invite 12/9kg)
25 pull up (Invite C2B)

Timecap: 5 min
Rest 2 min

For time:
15 snatches 55/40kg (Invite 70/50kg)
15 c&j
Front rack walking lunges to finish mat (Invite OH walking lunges)

Timecap: 5 min

metabolic conditioning
gymnastics
weightlifting

Every 3 min for 20 sets
- 4x10+10 lunge/split squat
- 3x10 pushups
- 3xmax pullups
- 4x10 hspu
- 3x10(+10) bicep curls
- 3xmax abs (ghd/t2b)