Warm Up
1min easy rowing @18-22 s/m
30 sec moderate rowing @23-27 s/m
1min easy rowing @18-22 s/m
30 sec mod/fast rowing @25-27 s/m
1min easy rowing @18-22 s/m
30 sec fast rowing @28-32 s/m
aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
after warm up rowing streching/activation as needed 5-10 min and start rowing workout

Metcon
Rowing
3 sets
500m row @1-2 km pr pace (s/m 28-34)
straight to 4 min easy rowing @marathon pace (s/m 15-20) about 30-40sec slower 500m pace than
1-2 km pr pace)
esimerkkinä jos 1.40 vedät 1-2km pr pacea niin marathon vauhti 2.10-2.20 välillä)
Istut siis soutulaitteessa yhtä soittoa vajaa 20 min.

Strenght
3 sets
Pause Bench Press x 5+3+(3-5 reps on last set) @75-85% of 1rm
rest 1 min

Weighted Chin Ups x 5+3+(3-5reps on last set) @45-65%
rest 2-3 min bwn sets

Accessory Work
3-4x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-4x8-10 double db bicep curls
3-4x20-30 weighted russian twits @5/10kg+ 12-20 knee tucks
rest as needed