10 x 1 (90% of 1RM)

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, sn-% / ohs-%, rest 2-3min

EMOM 16 Work 0:40 / Rest 0:20 ( AMRAP )

1 minute : Weighted Box Step-Ups 15/10kg ( 24"/20" )
2 minute : Plank Hold
3 minute : Bike Calories
4 minute : Rest

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Overhead Squat 1x2+3reps@65% and 3x2+2reps75-80-80% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps + Sharp Box Jump 4x5+5reps@80-85-90-90% of 1rm clean
rest 2.5-3.5 min bwn sets
4x Strict C2B Pull Ups (use band if needed) x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
With partner
3-4 rounds for time
50/40 calories of rowing
12-16 ring muscle ups OR 16-20 bar muscle ups/burpee c2b pull ups/ burpee pull ups
24-30 weighted box step overs with 2x dumbbells (50/60cm)
32-40 kipping handstand push ups
you go i go!

4 x 12 rep

10× 2min välein

A)
5-10 T2B
5-10 Burpee boxin yli

B)
8-12 Cal
8-12 Oh-lunge

Pystypunnerrus 3x3x75%

Penkki käsipainoilla 2x20

Ojentajat käsipainoilla maaten 5x5-8

Vipunostot sivuille 1x50

Ojentajat kumpparilla 1x50

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 1x2+3 reps@65% and 3x2+2reps@75-80-80% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 5+4+4+4reps@65-75-80-80% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 6+6+3+2 reps @70-80-90-95% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 12 deadlifts + 9 hang power cleans + 6 push jerk @60/42.5kg
2) 18-24 ghd sit ups
3) amrap of squat cleans
4) rest minute

For time

100 Double-unders
50 DB walking lunges @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups
80 Double-unders
40 DB front-rack walking lunges @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups
60 Double-unders
30 DB overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. A beefed up take on 2022 QF workout. There’s an interesting dynamic here between decreasing reps and increasing difficulty on the lunges.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

1A) Back squat 4x6x75%
1B) Strict HSPU 4x6