Pyramidi

IN 15 minutes:

Sotilaspenkki:
8-6-4-2-4-6-8 40% - 80%

Back Squat

1 x 4 x 65%
1 x 4 x 70%
1 x 4 x 75%
1 x 4 x 80%
1 x 4 x 82 - 85%
2 x 4 x AHAP (4RM)

SO 3:00

AMRAP in 7 minutes
Burpees

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The workout begins with the athlete in a standing position. Athlete must move from standing to flat on the ground to touching an object (6 inches above their max standing reach) with both hands.

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Score is the total number of repetitions before the 7-minute clock ends.
– Beginner: <80 reps
– Intermediate: 90-110 reps
– Advanced: 120-135 reps
– Elite: 140+ reps

3 x 3 V.1-2
2-3min rest between sets.
Pidä kantapää maassa koko liikkeen ajan ja hae lantio kontakti.

10 Wall Balls
15 GHD Sit Ups
600m row

@9/6
HR MAX @ 75%

EMOM x10
1.) Row/Bike/Run (15-20 / 12-16)
2.) C2B (10-15)

Rest 3min...

EMOM x10
1.) DU's (40-60)
2.) HSPU (10-15)

Rest 3min...

EMOM x10
1.) Bike/Row/Run (15-20 / 12-16)
2.) T2B (10-15)

• You choose reps.
• Go hard, but sustainable pace.

8 x (1 x clean + 1 x Split jerk ) @ 140 - 150%

SO 3:00

5 x (1 x Clean + 3 x Push press) @ 115% (SP)

SO 2:00

5 x (1 x Clean + 4 x Shoulder press) @ 85% (SP)

SO 2:00

5 rounds for time:
14 SDHP 40/30kg
10 Pull-ups
6 Burpee box jump over 60/50cm

TC 15min