EMOM 5
8 T2B

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rest 3min

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EMOM 5
6 butterfly pull up

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rest 3min

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EMOM 5
4 bar muscle up

For total time:

50/35 Calories Row then..
3 Rounds of:
8 Power Clean
8 Front Squats
8 Shoulder to Overhead
then..
50/35 Calories Row
then..
2 Rounds of:
8 Power Clean
8 Front Squats
8 Shoulder to Overhead
then..
50/35 Calories Row
then..
1 Round of:
8 Power Clean
8 Front Squats
8 Shoulder to Overhead

M/N 35-39: 65/42,5kg
M/N 40-44: 60/40kg

https://www.reppi.fi/events/4cb61b5c-0716-11eb-b4da-51d5da754a85

strength

Deadlift
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
T bar rows
DB/barbell single legged deadlift

workout

3-5 rounds
20 heavy russian swings
100m heavy sled pull backwards
20 renegade rows

rest 1 min between rounds

afterparty

100 banded hamstring curls in as few sets as possible

Pendlay Row 3x3 (40-45-50%)

Maastaveto 2x2x95%

Stoppiveto 3x5x60%

Yhden käden kulmasoutu 3x6-12 / puoli
-jokainen toisto lattiasta

Aikaa vastaan:

5-10-15-20-25-30

• Raaka tempaus (N 35kg / M 50kg)
• Boksihyppy (N 50 / M 60cm)

Aikaraja 20min

Reverse Crunch + Deadbug
3 x 8-10. Rest 60s.

Pareittain:

A) 150 ghd situps, ygig / heavy sandbag hold while one is doing ghdsu’s

B) 200 shoulder taps, ygig / bar hang while one is tapping

5 kierrosta
15 valakyykky 40/30kg tai paino jolla pystyt tekemään kyykyt sujuvasti
12 leuanveto/rinta tankoon
9 yleisliike boksihyppy yli

aikaraja 20min

Basic Condition 80 min

Row 10 minutes
3 round Cindy
10m Handstand Walk
Echo Bike 10 minutes
3 round Mary
2 Rope Climb
Ski 10 minutes
20 TTB
3 BMU

Kyykky
2x6x60%
2x4x70%
2x3x80%
2x90%
2x94%
1x98%

Sivutaivutukset kumpparilla 4x15-25 / puoli