8 min AMRAP
6 ring dips
6 T2B
10 russian twists 15kg/10kg

For 10 minutes
50 high knees
20 Bodyweight RDL
20 Bodyweight Lunge + T-spine rotation
20 hip bridges (2s pause)
20 alt leg-v ups

For time
40-30-20-10
Shoulder press
Biceps curl
Upright row

Mobility

Upper body CARs routine

Lower body CARs routine

No Equipment Ninjas

3 x 5 pistols progressions

then: Every 2min for 5 rounds

3 reverse nordics + 5-10 v-ups

finisher: 2min in a copenhagen plank each side (scale as needed) every time you break = 5 push ups

Single Arm Samurai

Kettlebell complex

‘Hold Tight’

5 Rounds

5 SA swings

5 Clean + Press

5 Snatch

5 Thrusters

*Repeat on opposite arm (90sec rest between rounds)

Full Kit Wankers

Bench press

Build up to a 10RM bench press in no more than 4 attempts.

Then complete 25 reps in as little time as possible
Each break complete 10 bent over rows (ideally single arm kb/db)
Post time and load

WOD

Kalsu...ish

150 single arm thrusters

EMOM 5 burpees

3 rounds
1:00 ergo (bike, ski, row, sledge, du etc swich each time)
5 push up to downward dog
10 air squats + 5 jumping air squat
10 ring row
3-5 burpee over rower
3-5 hang power snatches with barbell

”Modified J.T”
21-15-9
Handstand Push-ups
Dips (off chair/bench)
Pushups

Jogging 60min

Warm-up 14min: 7* (1min easy jogging + 1min walking)
Workout: 32min: 8* (3min easy jogging +1min walking)
Cool down 14min: 7* (1min easy jogging + 1min walking)

Pidä sykkeet pk-alueella! Tasaista vauhtia, erityisesti jos taukoa juoksusta!

Tankojumppa

3 rounds for time. Rest 1min between rounds.

20kg/15kg

20 power clean
20 power snatch
20 backsquat
20 shoulder press
20 frontsquat
20 high pull
20 good morning
15 barbell rollout

Kässäritreenii

Cindy workout

20 min AMRAP
5 pull-ups
10 push-ups
15 squats