E4-3-2-1MOM:
a) ski erg
b) bike erg
c) row
d) echo bike

Treenin flow:
Ensimmäinen kierros kaikki koneet E4MOM, toinen E3MOM jne.

RPE 6+ (suositus 6-7) - riippuen viikon kuormituksesta ja päivän menohaluista voit tehdä tästä mitä tahansa PK:n ja All outin välillä.

Partner WOD ( You Go , I Go except syncro work)

WOD 00:00-16:00
For time:
30 Box Jump Overs, 60/50cm
20 Synchronized Air Squats
20 Dumbbell Devil Press, 22.5/15 kg
30 Box Jump Overs,
20 Synchronized Air Squats
15 Dumbbell Devil Press,
30 Box Jump Overs,
20 Synchronized Air Squats
10 Dumbbell Devil Press,
30 Box Jump Overs,
20 Synchronized Air Squats
5 Dumbbell Devil Press,

WOD 20:00-36:00
For time:
120 Double Unders
20 Synchronized Air Squats
40 Bench Press, 70/47 kg
120 Double Unders
20 Synchronized Air Squats
30 Bench Press,
120 Double Unders
20 Synchronized Air Squats
20 Bench Press,
120 Double Unders
20 Synchronized Air Squats
10 Bench Press,

4-5rounds:

50 DU
10 Double Db hang clean@22,5/15kg
10 c2b / scaled pull up
50 DU

REST 2MIN BETWEEN SETS

TARGET UNDER 2,5-3MIN EACH SET / NOUSUJOHTEINEN TAHTI

LÄMMITTELY
3:00-5:00 min vapaavalintainen ergometri
Sitten 3 kierrosta tai 10:00 minuuttia:
5 Tempausotteen maastavetoa
5 Muscle snatch polvelta
5 Niskan takaa punnerrusta
5 Valakyykkyä
5 Tall snatchia

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TEMPAUS

Voimatempaus (muscle snatch),
5 x 3 @ (kevyt)

Nousu keskiraskaaseen painoon 15:00 minuutissa kompleksissa: (Tempaus polven alta + Tempaus)

Tempausveto,
3 x 4 (raskas)

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BONUS

Valakyykky,
Nousu 3 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 4-10 @ 80% raskaimmasta 3 sarjasta.

Takakyykky,
Nousu 4 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 6-12 @ 80% raskaimmasta 4 sarjasta.

Handstand holds

1-2 Rounds of
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

Back squat

Build to heavy 3 (H3) @ 2 RIR (84-90%)
+
4-6 @ 90% H3, Rest 3:00-4:00 b/t sets
+
AMAP-1 @ 85%H3

– Build to a heavy 3 (H3) @ 2 RIR (around 84-90%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H3 set, you have 1 back-off sets of 4-6 reps @ 90%H3, and 1 set of AMAP-1 @ 85%H3
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get (with 1 rep in the tank

3 Rounds
5 Front Squat 165/105
18 Pull-up
5 Deadlift 225/155
18 T2B (sub GHD situps)
5 Push Jerk 165/105
18 Hand Release Push-up

2@80%, 2@85%, 2@90%, fs-%, rest btw sets 3min

2x2x[1+1]@barbell, 1+1@MAX work to a heavy single, work to a heavy single, if you have energy, otherwise on the way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min