Outdoor workout

3 rounds for time
500m run
15 double DB squat 2x22,5/15
12 double DB hang clean & jerk
9 double DB down-up + deadlift

Rest 2min between the rounds

EMOM 42

1 Minute : 12/8 Calories Bike
2 Minute : 5 Deadlifts 80/60kg
3 Minute : 12 Wallball Shots 20/14p
4 Minute : 12 Push-Ups
5 Minute : 5-8 Strict Chin-Ups
6 Minute : Rest

Warm Up
3 rounds
5+5 atg split squat (strech 1-2 sec at bottom)
7 scapula pull ups (pause 2 sec on active hold on each rep)
10-15 v-ups
30-40m sledge push (add weight)

Strenght and Conditioning
3-4 sets of:
20-25m heavy sledge push
12-16 ghd sit ups
rest 3 min bwn sets
tee liikkeet tehokkaasti, voit korottaa kelkanpainoa napsun aina jos lämpiää hyvin/virtaa riittää mut jokainen
setti tulee olla suht työläs eli liike teho säilyy.

Metcon Prep
2 sets
30 sec rowing
3 sb bear hug squat
4 burpee pull ups
rest 1-2 min bwn set

Metcon

3 rounds for time
300/350m row
10 sb bear hug squat @45/68kg (45+ 35/55kg)
10 burpee pull ups
time target is under 10 minutes, cap 12 min.

Bar MU

E2MOM, 5 rounds
1-7 bar MU
16-20 steps walking lunge

5:00 Max Cals on a Bike

Your choice Echo Bike or Bike Erg
Go hard and challenge yourself!

Extra:

Overhead Half Kneeling Hip Extension
3 x 10 each. Rest 60s

A) Box Squat
Build to a heavy 5 in 5 sets. Rest 2:00
- Have spotters in place for any heavier sets
- Box at parallel
- Option: 5 x 5 at moderate weight

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

Core-EMOM10:
10-9-8...2-1 leg lift
1-2-3...9-10 russian twist (1 rep = both sides)
Optional: + 5 tuck up

Treenin flow:
1. min: 10 jalkojen nostoa, 1 russian twist ja halutessaan 5 tuck uppia.
2. min: 9 jalkojen nostoa, 2 russian twistia ja halutessaan 5 tuck uppia, jne.

3 rounds, no rest between moves, start from anywhere
2:00 Box Jumps w Step Down
2:00 Turkish Get-ups
2:00 Up-downs
2:00 Row/Ski/Bike

Goal: Sustainable pace, good feeling!

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
10 x ( Power snatch + Snatch) @ 65-70%
Lift every minute on the minute.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

10 x 2x(Power clean + power jerk) @ 65-70%
*(Power clean + power jerk eli “äijätyöntö”. Heti riven catch:sta työntö)

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STRENGTH

Back squat,
Sets of 3 with 5s pause at bottom.
Climbing weight to a weight that feels like 6-7 RPE.

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BONUS

Strict pull-ups / Banded pull-ups,
2 x Max reps

Seated Arnold press with dumbbells,
3 x 10 (easy)

Core:

6 Rounds:
:20s Sit-ups
:10s Rest
:20s Flutter kicks
:10s Rest
:20s Superman hold
:10s Rest

16 mins to complete :
4 rounds for quality
8-12 kipping pull up
8-12 Supinated Push-Ups
200m easy jog

Extra:
Seated DB Wrist Curls: 3 x max reps. Rest 60s