-10 HS-steps against the wall

Midline capacity

3 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel

Wall balls, “good rep” practice

10-9-8-…-1 Wall balls* @ 30/20lbs

• Each time you finish a set, do one, 7.62m out + back
• Each time you get a no-rep (not hitting target or not going low enough), start the set from the beginning (including a shuttle run before you start). All sets need to be done unbroken. I ntent. 1) Improve your regular wall balls by using a heavier ball (so we can keep the volume down a bit while providing a challenge), 2) stay focused (w/ no-rep penalty), 3) Prepare you for online qualifiers (be critical of your own movement and keep a high standard).

EMOM 15 (0:40 work / 0:20 rest)

1) Big set Bar muscle-ups
2) Handstand walks in 7.62m segments
3) BikeErg @ easy

Intent. Big sets on the muscle-ups and HSW, recovery on the bike
Bike pace. You can bike faster to challenge yourself, but the main focus should be the muscle-ups, and HSW = only bike as fast as still allows you to go back to bar and do another big set
Big set = As Many As Possible in the work window while leaving still at least 1 rep in the tank ( = not to failure)

Movement options.

Bar muscle-ups → jumping bar muscle-ups with hip snaps
Handstand walk → Wall walks

1-2-3-…-10

Hang squat snatches @ 35-40%1RM

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).
* All sets must be done unbroken.
** Rest as needed between sets..
*** IF you miss a lift OR have to take a step to correct your position you must repeat that set from the beginning ( = we are looking for EXCELLENT repetitions).

Flow. 1 hang squat snatch, rest as needed, 2 hang squat snatches, rest as needed, until you complete a set of 10 hang squat snatches (all unbroken and without mistakes).

Empty barbell for QUALITY

3 Snatch grip push presses behind the neck
3 Hang muscle snatches
3 Overhead squats (controlled tempo)
3 Hang power snatches
3 Snatch balances
3 Hang squat snatches

Focus on solid positions, balance and timing on each movement

AMRAP 10

30 Reverse Lunges w/ DUAL DB´S 22,5/15kg
10 Burpees over DB
0:30 Plank Hold

FT:
10-1
Backsquat @60
Calories assaultbike x3

Warm Up
Modified Hinshaw WU
5-10min reippaasta kävelystä kevyeen hölkkään/juoksuun
10m aitojen ylitykset vuorojaloin (over the hurdles)
10m polvennosto rintaa kohti + venytys vuorojaloin (knee to chest)
10m pakaravenytykset jalka ristiin vasten toista reittä vuorojaloin (figure 4)
10m askelkyykkykävelyt kurotuksella (samson strech)
10m tinasotilaskävelyt (toy soldiers)
:30 standing arm swings (käsien liikuttaminen "kuten juostessa" kiihtyvällä temmolla)
10m kävelyt jalkaterät sisäänpäin (toes in walk)
10m kävelyt jalkaterät ulospäin (toes out walk)
10m kantapohjien varassa kävely (walk on heels)
10m päkiäkävely (walk on toes)
sitten vetoja alle ennen varsinaista treeniä
40m nousevalla vauhdilla, kävelypalautus 50m
70m nousevalla vauhdilla, kävely palautus 70m
100m nousevalla vauhdilla, kävely palautus 100m
lepää 2-4 min ja aloita juoksutreeni

Metcon
5k Run Progression Week 6
1,600m at RPE6
-Rest 3 Min-
400m at RPE8
-Rest 3 Min-
1,200m at RPE6-7
-Rest 3 Min-
300m at RPE8
-Rest 3 Min-
300m at RPE7
-Directly Into-
300m at RPE8-9
Total: 4,100m

EMOM20:
1.40s echo bike/bike-erg
2.1 set* of kipping hspu variation
3.40s row/ski @moderate
4.20m SB bearhug carry+ 6-10 SB squats @ moderate-heavy
5.rest

->RPE 3-3.5 eli maltillinen vauhti!
->* kipping hspu varition: deficit kipping hspu, kipping hspu, abmat kipping hspu, pike hspu

SB squat :