Warm Up
1min easy air bike
30 sec moderate air bike
1min easy air bike
30 sec mod/fast air bike
1min easy air bike
30 sec fast air bike
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
3 sets
Air bike
1min 45 s @fast pace (4-7 min pr pace, about 6-10 rpm more than mod/fast pr pace)
straight to 4 min easy air bike @marathon pace about 15-20 rpm slower than todays fast pace
esimerkkinä jos vedät 75rpm niin marathon pace ois 55-60rpm välissä.
total time 17 min 15 seconds for this workout

Gymnastic Strenght
2x.20-30 ring dip or ring push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x20-30 Single leg wall squat hold R/L (pidä tässä jalat lähes kiinni toisissa kunnes nostat toisen jalan irti)
2x.20-30 free handstand hold / shoulder taps or againts wall
2x:20-30 L-Sit or Tuck hold on rings
then
3-4 sets of 3-6 reps Ring MU or 6-12 ring dips/kipping ring dips or ring push ups
3-4 sets of 4-12 Strict c2b Chin ups or chin ups / Kipping Pull Ups / Chest to bar pull ups
3-4 sets of 8-20 pistol squats
3-4 sets of 8-20 toes to bars
3-4 sets of HSW x 7.5-15m or 3-5 wall walks

OR

do 3-4 sets of ring mu 3-6 reps TAI SUPERSARJANA DIPIT + LEUAT
rest 2-3 min bwn sets
do 3-4 sets of

x-reps pistol squat
x-reps toes to bars
x-reps hs walk or wall walks
rest 2-3 min bwn sets

Assarit jos tuntuu niin vähän hauista voi vääntää esimerkiksi.