Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
10 barbell z-press
20-30 heel over db

Strenght
Strict Press 10-8-6-6-6 reps@50-55% of 1rm to start and build up to heavy 6
rest 2-3 min
Hip Thrust 3-4x8-10reps@55-65% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 24-32
1) 30s fast ski erg (15 min pr pace)
2) 8-12 butterfly/kipping c2b or normal pull ups (try to hit unbroken set)
3) 30s fast rowing (15min pr pace)
4) 8-10 double db thrusters @rx db's

Accessory Work
3-4 x 4-8 strict ring dip with pause at top
3-4 x15-20 reverse hyper
rest as needed

EMOM x 10

2 power clean + 1 jerk 60-70%

BE FAST / not too heavy

For 30mins
2mins Bike
:20-:30 Plank
40m Farmer Walk

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

5x

45sek work / 15sek rest

1. Air squat
2. Wallsit
3. Ring row
4. Hang
5. Sit-up
6. Plank
7. Push-up
8. Handstand
9. Rest

90s on / 30s off for 4 rounds w/ partner - divide working time evenly:
a) arm-over-arm sled pull
b) ski erg
c) double db bench press
d) air bike
e) sandbag carry

Rasittavuus: RPE 7-8, vetäise diesel käyntiin ja anna puksuttaa.

Skaalattu TalviKarkelot event 1

0-6min amrap

Esterata

5 burpee to target

Esterata

6-9min Lepo

9-25min

4 Kierrosta

40 Hang power clean

40 Shoulder to overhead

40 Db hang power snatch

*toistot saa jakaa miten haluaa

(tanko 20/15, db 17,5/12,5)

SKILL (ALL)
ON AN 12:00 RUNNING CLOCK...
Dip Practice*
*Gymnastics Options...
Bar/ Bench Dips
Top/ Bottom Ring Hold
Strict Ring Dips
Kipping Ring Dips

A.1) Snatch high pull + Snatch 3+1 ~10min

B.1)Snatch
60%×2 65%×2 70%×2 75%×(2×2) 80%×2

C.1) Clean & Jerk
60%×2+1 70%×2+1 75%×2+1 80%×(2+1)×3

D.1) Front squat + box jump 3+2
60%×1 70%×1 75%×1 80%×2

E.1) Behind neck push press
4×4

In 4 mins / rest 90” x 6 sets
60 Double under / 90 Single under
40m Single arm OH carry @24/16kg
20 goblet squat @24/16kg
10 kipping Pull up/c2b/ 5 bar muscle up
Max rep Kb snatch @24/16kg

Deadlift

5-5-3-3-1-1-1 Go Heavy

Send Off 3:00