2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

Pilko, vakio lepo, tartu palloon!

Te joilla "Karen" aika 6-7 tai alle niin lähtekää kokeilemaan Unbroken. Vaikka ei menisikään UB niin palatuminen on uuteen sarjaan on nopeaa, joten pystyt jatkamaan. Ei välttämättä johda nopeimpaan aikaan, mutta näkee oman Unbroken maksimin.

back squat
4x8

Pause front squat

5-5-4-4 3s pause

E3MOM / 2-3 rep in tank

For Time :

10 Hang Squat Cleans 50/35kg
25 Wallball Shots 20/14p
10 Hang Power Cleans 50/35kg
25 Kettlebell Swing 32/24kg
10 Power Cleans 50/35kg
25 Double Unders / 25 Burpees

TC 8

3 Strict Shoulder Press

Build to a heavy set of 3 presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

5 set: Alternate
1) 10 Unbroken 2x KB C&J (KB from the ground)
2) 10-20 Strict Ring Dip

Rest as needed between sets. Scale if needed.

20min EMOM with a machine (5 rounds)

1) RPE 3
2) RPE 3-4
3) RPE 4
4) RPE 2

Pick your machine (rower, airbike, c2bike, ski erg…) and progressively add loading. The 4th minute is active recovery.

Keep a steady pace, and hit same numbers each round. This is not all in!

STRENGTH
(3/3)
4 rounds, rest as needed between

1) 7+7 Box Step-Up (load anyhow)
2) 5 Weighted Pull-Up
3) 7+7 Standing DB Press

RPE 4 to 4+

Add 2,5-5% loading compared to last week or one more rep.

6x E4MOM:

20m Prowler Push with medium loading

Round of Cindy during active recovery

Start a new round every 4th minute. One round of Cindy during remaining time of active recovery. Use medium loading = more of a sprint than maximum strength

CONDITIONING (3/3)
Rowing intervals

4 rounds (48min total)
3min: @RPE 2
3min: @RPE 3
3min: @RPE 3-4
3min: @RPE 4

Overall RPE 3. This is not all out effort! Start with easy pace and add power output every 3min. This can be done with bike, ski erg, running or airbike as well.

Tailoring Options:
Decrease number of rounds 4→ 3→ 2