Build to a single set of an heavy 8

8x
2min ON/2min OFF

A) 9 Shuttle Runs
+
Max Cal Echo Bike

B) 10 Burpee over rower
+
Max Cal Row

C) 10 Wall Balls
+
Max Cal Bike

D) 10 DB Snatches
+
Max Cal SkiErg

Voima
E2MOM, 4 rounds
12 shoulder press (barbell)

WOD
12min amrap
5-10 sit-ups
5-10 calorie ergo
5-10 ring row
5-10 worm push up

For 3 sets:
In 5 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
10 Power Snatches, 35/25 kg
50 Double Unders

Rest 2 mins between each set!

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
5x2 power snatch + 2 squat snatch @60-75%
rest as needed bwn sets

Strenght
Back Squat 4x4 reps@75-80-80-80% of 1rm
rest as needed bwn sets

Metcon
8-10 min emom of:
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.

5 supersets:
10-15 Side Bends w/ plate (pinch grip) L+R
1min Forearm Plank
- Rest 1-2min btw sets

Do some overall mobility and activation as you like.
warm up for bike erg
1 min easy into 30 sec moderate
1 min easy into 30 sec moderate/fast
1 min easy into 30 sec fast
1 min recovery into 10 sec sprint

rest 3-5 minutes and start workout

Metcon
4 sets
6 minuuttia zone 2 kynnyksellä, eli aerobisella kynnyksellä muttei sen yläpuolelle
2 min rest&light recovery at damper 1

after 4 set take the 2 min rest, no moving

4 sets
15 sec at fast+ pace
30 sec rest bwn

rest 2 min

4 sets
15 sec at fast+ pace
30 sec rest bwn

Cool down 5 min bike erg

Voit myös vetää ulkona pyörätreenin yrittäen sisällyttää pieniä pyrähdyksiä lenkin loppupäähän. vastuksen ei tartte olla äärimmäisen iso
vaan haetaan kovempaa pyöritysnopeutta.

tai jos juoksu on selvästi kehityskohde voit ottaa tämän treenin myös juoksun kanssa!

8 x 40s on / 20s off:
1. DB Jefferson curl -> DB RDL
2. DB windmill (L) -> DB windmill (R)
3. alt. reverse lunge
4. burpee shuttle run

In teams of 4 - AMRAP24:

2 person AMRAP, YGIG, divide reps anyhow:
2-6 rope climb / 4-12 ankle lock / 4-12 lying to standing
18 double kb hang power clean (2 x 24 / 16)
30 kb russian twist (1 rep = both sides)

In the meanwhile 1 person rowing, 1 resting

Kierto: Rest -> 2 rounds of AMRAP -> row -> rest...

Tulos: # rounds + 1 rep for every 30cal rowed

RPE 8, pystyt pitämään samaa tahtia yllä läpi treenin.

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Scapular pull-ups
8 Handstand shoulder shrugs
8 Box jumps
+
1-2 Rounds
10 Hollow rocks
10 tuck-ups
0:10 Hollow hold
10 Push ups
+
Build to workout weight for wall ball
* Practice few sets of other movements as you build up
+
1-2 rounds @ workout weight
200m Run
5 Wall balls
5 Toes-to-bars
5 Box jump overs
5 Handstand push-ups