Alkavalla 5 min 40 min ajan

1. Soutu 800/1000m tai pyörä 1600/2000m
2. 4 Yleisliike 6 Linkkuveitsi 12 Kahvakuulaheilautus (AMRAP)

20min AMRAP

10 pull ups
20 push ups
30 squats
15 pull ups
30 push ups
45 squats
20 pull ups
40 push ups
60 squats
25 pull ups
50 push ups
75 squats
30 pull ups
60 push ups
90 squats

AMRAP 10

15 Kettlebell Swing
15 Sit Ups
15 Kettlebell Squat
15 Push Ups

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

Grip Strenght
3x1:00 farmers hold with 15/22.5kg's
3x20/20 forearms wrist extensions @very light
rest as needed

Warm Up
3 rounds
1 min air bike
10/10 half kneeling single arm press
10 squat jumps
15/15 bicycle cunch

Strenght
Split Jerk From Rack 4-4-3-2-2-2reps@55-65-75-82-82-65% of 1rm split jerk
Speed Bench press 4x5reps@60-65% of 1rm.
rest 2-3 min bwn sets

Metcon
3xtabata with air bike / 4min rest bwn sets. Go Fast on all sets but dont push
too hard. keep 85-90% effort.

Accessory
3x10/10 single arm bench press
3x15 barbell bicep curls
5x10-15 sec l-sit on parallettes
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

35min for quality:
2min machine
10+10 landmine twist
40m carry (single/double kb, sandbag, plate w/ pinch grip...)
10+10 s.a. db floor press
5-8 high box jump (75+ / 60+)

Rest as needed.

Etukyykky 3x3x50%

Kyykky 4x4x70%

Stoppikyykky 5x50%
-3s stopit

Jalanloitonnukset 3x20 / jalka
-kumpparilla

Hyvää huomenta 3x20
-kumpparilla
-sumo/puolisumo-asento

Wu:
7min:
100m run
8 Goblet squat
8 Gorilla row 2x kb
4 Alt snatch with kb
1+1 Windmill with plate/kb

Lämppää tankoliikkeet ja hae paino, millä voit työskennellä treenissä tehokkaasti ja tee sillä:
2x
3 deadlift
2 frontsquat
1 push press

5x 5min
run 400m (5rnds käytävä)
40 DU/SU
rest of time ergo cal
* -rest 1min between rounds*

12 days with a partner

1 Snatch + snatch balance + OHS (65%)
2 Chest-to-wall HSPU
3 MU/C2B
4 DB hang clean (1 DB)
5 Crossovers
6 DB snatch
7 OH 1-ARM DB Lunges (steps)
8 Dips (rings/Nojis)
9 T2B
10 HS walk /Shoulder taps / 4 x towards the Wall
11 Cal row Echo bike
12 DB thrusters