Voima
Front squat/goblet squat 5x5
- nouseva paino
- rest 2min

WOD
For time
21-15-9
Push press
Air squat

3 rounds for quality:
20 Alt. Jump Lunges
15 KBS (RU) 32/24kg
1min Forearm Plank
10 High Box Jumps

A,
Build to Daily max in 5-6 sets :
Hang Power Clean + Hang Squat Clean + Jerk

B,
EMOM 12 mins
Odd min:
30 double unders + max power clean&push jerks@60/40 kg
Even min : REST

*barbell in the clean rack position, start on the weaker foot

3+3@up to 40%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

Pause Power Snatch

• build to heavy double
• pause for 3" just below the knee for the first rep and 3" pause above the knee for the second rep

then
10x1 rep at 80-90% of heavy double!
Alternate the pause btw above and below the knee for 3"

Emom 10 x4

1) 45s Kone
2) 45s Boxin yli burpee (Rauhallinen vauhti)

1) 8-10 Hyvää huomenta + kyykky
2) 30s Lankku

1) 8-10 Lapaveto
2) 3-5 Joogapunnerrus

1) 45s Lonkat ja kierto
2) 20s + 20s rintalihasvenytys

World Fitness Project – Tour 1 – Event 1

5 Rounds for time
600m Run
6 Ring muscle-ups
6 Snatches

Snatch weights.

Pro – 75/52 kgs
Challenger – 66/45 kgs
Other options – 56/38.5kg, 47.5/32.5kg

Time cap. 24:00

Overview. The first workout of the World Fitness Project Tour 1 taking place this week in Indianapolis! For athletes competing, this is primarily about how fast a run pace they can maintain. However, the muscle-ups and snatches will add up and you’ll need to plan your strategy with all three movements in mind.
Strategy.
Part A – Your primary goal is to maintain a steady pace and stay consistent with your run. A good starting point for the run is your 5km pace (so you don’t start off too fast). Then, after the 1st round, you can see what you can hold on to.
The muscle-ups are ideally done in unbroken sets, but break to two sets if needed. The snatches are likely drop-and-go singles. The sets on both movements are small, so your job is to keep moving so you can get back on the run. Use the start of the run to bring your heart rate down a bit (as needed), then build back to your target pace.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest). You can also set this up to mimic the actual workout at WFP Tour 1 by using the floor plan you can find here .

Debrief.
– How was your pacing on the runs?
– Were you able to hold onto unbroken MU sets?
– How did you break the snatches? Were you happy with your rests between sets/reps?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run → 600m Row/SkiErg, 1200m BikeErg
Ring muscle-ups → reduce reps (4/round) → Bar muscle-ups → 12 Chest-to-bar or regular pull-ups
Snatches → See options under workout

EMOM 16

1) 4-8 SB cleans + 10m SB bearhug carry @ see options
2) 2-4 Rope climbs
3) 2-4 Handstand walks,7.62m
4) Rest

– Rest 5:00 before part B –

B) EMOM 16

1) 12-16 steps, DB Overhead walking lunges @ see options
2) 15-25 GHD sit-ups
3) AMRAP Double-unders
4) Rest

Weights.
SB cleans → 90/68kg, 68/45kg
DB OH WL → 2 x 32.5/22.5kg , 2 x 27.5/20kg, 2 x 22.5/15kg

Overview. The primary focus of these sessions is your movement-specific work capacity. Throughout the block, we’ll tackle challenging movements in these EMOM formats. Your goal is to A) move well, B) build movement volume, C) build movement cycle speed.
Adaptation. Improve your movement-specific work capacity. Improve durability.
Effort. 3:00 on / 1:00 off for 4 rounds each @ steady grind.
Feel. Each EMOM should be a challenging grind where you can still keep moving (RPE 7-8.5/10). Aim to maintain your repetitions throughout.

Debrief.
– How did you find these movements for you? Which ones were easier and which ones more challenging? Why?
– Were you able to keep a steady grind through each piece?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

SB cleans → Dual KB clean and jerk @ 2 x 32/24kg or 24/16kg
Rope climb → Pull to standing from the floor (4-8)
HSW → 4-8 Wall walks
GHD sit-ups → GHD sit-up to parallel
Double-unders → Speed rope skips

Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 5 (H5) @ 3 RIR (80-84%)
+
2 x 6-8 @ 85-90% H5
+
1 x AMAP @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 5 (H5) @ 3 RIR (82-86%)
+
2 x 6-8 @ 85-90% H5
+
1 x AMAP @ Bodyweight

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A1).
– Build to a heavy 5 (H5) @ 3 RIR (around 80-84%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ 85-90%H5
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Notes (A2).
– Build to a heavy 5 (H5) @ 3 RIR (around 82-86%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ bodyweight
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

FOR TIME:

3rounds:
20 ghd sit up
15 ohs @60/40kg

• rope climb

1round: 5 rope climb
2round: 3 rope climb
3round: 1 rope climb

TARGET UNDER 10MIN, TIME CAP 12MIN