3x 17min

1)
Kone

2) 8-10×/liike
Lantion nosto jalat korokkeella
Jalkojen lasku kuppiasennossa
Kulmasoutu kp/kk
Sivutaivutus kp/kk
Mave rullaten kp/kk
Keppi ja kuppi (kuminauha rigissä)
30s.-1min lepo

3) 8-10× tai submaxpidot /liike
Kepillä olkapäät
Rento roikunta
Pohjepumppaus kulmanojassa
Lonkat +kierto
Pakaravenytys lattialla
Sammakkovenytys lattialla

MEDIUM+ WEEK 9/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP / PISTOL SQUAT

--

2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

SN
3x2@90-94% pal 2min

---

CL PANDA PULL + CL + SPLIT JERK
1+2+2@up to 71% j-% pal 2min

---

DEAD BS (~90° - ~80°)
5x1@80% *rest for 90 sec between reps

--

SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
3[6+5]@RPE10 *0 reps reserve pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

10 1-LEG SEATED CALF RAISE, DB/KB
6 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE

3 Rounds of

16 DB RDL's (Romanian Deadlift/ Stiff Leg Deadlift)
14 Elevated Weighted Glute bridges
12/12 Weighted Calve Raises
10 m Double DB Walking Lunges (Farmers Carry)
8/8 Weighted Cursty Lunges

No workout

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!

Extra:
Bike Sprint: 8 x 10s on 20s off:
- Goal: Challenging but repeatable sprint pace each round.
+
Side Plank 3 x 30s/side; rest as needed

EMOM 6 (3 rounds)
1) 6 deadlift (heavy) + 6 Burpee over bar
2) 30-40s handstand hold

rest 2min

EMOM 6 (3 rounds)
1) 6 kb push press (heavy) + 4 Burpee box jump overs
2) Max pull up top hold

Rest 2min

EMOM 6 (3 rounds)
1) 6 floor press (heavy) + 6 Burpee pull ups
2) 40s double kb overhead hold

10-9-8-.....1

Deficit Handstand Puhs Ups ( 3,5/2" )

After each set 30m Famers Carry 22,5/15kg

( 8 - 20 )

AMRAP 10

30 Double Unders
1 Thruster
30 Double Unders
2 Thruster
.....

Add one Thruster Each Round

Barbell 42,5/30kg

• Aim to hold onto the barbell unbroken sets for as long as you can.
• If you are getting Cole to needing a break on the barbell, break the double unders first. it will take less time to brake on the rope than it will to take break on the barbell.
• Focus fast transitions.

For total Load

5 Sets of 2

5:00 Cardio

3 rounds:

20 Pass Through
10 Banded Pull Apart
10+10 One leg Hip Thrust
20 Single Unders