EMOM until failure
1 Ski
2 Row
3 Bike
4 Rest

Start at 10 cal/minute and go to 20 cal/minute. If you make it to 20, WOD is over.

Result is total calories done.

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch

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7x every 1:30
3 pos snatch
@ 85-95%
- High hang -> top of the knee -> floor
- tng
- can built trough out, but start with 85%
- sent minna a video of 1 set

Kevennys viikko
Warm up
2 rounds
2:00 cardio (add speed during 2 min)
5+5 squat strech
5 push up to downdog
10 box step overs
5+5 single arm db thrusters
10 good mornings with db againts chest

then we start to test movements and find the right weights

Metcon
Workout
Every min for 30 minutes (5 rounds)
1) Rowing x 40sec @moderate pace
2) Wall walks x 2-3 reps
3) double kb hang squat cleans x 6-8 reps 2x16/24kg
4) Burpee Box Step overs x 6-8 reps @50/60cm
5) kb swings x 12-15 reps @moderate weight @16/24kg
6) rest minute

Midbody
3 sets
5+5 windmill
20-30 weighted russian twists
25+25m suitcase carrying db/kb off the body
walk straight line & stand straight.
rest 1-2 min

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit
forkut

3 Rounds:

5 Strict Pull Ups
10 Puhs Ups
15 Sit Ups
20 Calories Any Machine

@ 83/61
EMOM for as Long as Possible
3 Power Cleans
3 Front Squats
3 Jerks

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Good Score for “Macho Man”
– Beginner: 7-9 rounds
– Intermediate: 10-12 rounds
– Advanced: 13-15 rounds
– Elite: 16+ rounds

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Intended Stimulus

“Macho Man” should feel moderately heavy right from the beginning. It should not feel light. The first 5-7 minutes of this WOD should feel pretty doable but after minute 7, the muscular fatigue and breathlessness should be real.

At the end of “Macho Man,” you should feel almost as much mental exhaustion as you do physical: a WOD that requires such a fierce race against the clock will challenge your mental fortitude.

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Choose a load where you can complete all movements in 30 seconds or less for the first several minutes. The load should feel moderately heavy and the goal is to hit 13-15 rounds, if you complete the 20 min with scaled weight make a note you could have gone with heavier weight.

Option A
61/43kg

Option B
43/29kg

A,
Daily max of :
Pause Power clean + Pause Split jerk
- keep a 2” pause at receiving pos. Of clean and in the dip of jerk
- build up with good form
- Do not increase weight if you missed any of the pauses!
- rest 2 mins btw heavy sets

B,
Partner Squat “DT”
8 rounds for time (4 each person)
12 Deadlift
9 Hang Squat Clean
6 push jerk
@60/43kg
Rx+70/47kg
One person complete a full round the switch!
Timecap : 15 mins

4 - 5 Supersets For Quality

10 Barbell Rollouts
100m Single Arm Farmers Carry
100m Single Arm Farmers Carry
40 sec reverse Plank

Rest 1 minute between sets

AMRAP 20

1 Power Clean
1 RMU ( BMU )
250m Bike
2 Power Cleans
2 RMU ( BMU )
250m Bike
3 Power Clean
3 RMU ( BMU )
250m Bike
....
Add 1 Rep Each Round

Barbell 92,5/65kg

• The first few rounds of this workout are goin to go by really fast. There is no need to rush here. The last thing we want to do is get trough the first 5 rounds at a blazing speed, then be staring at the rings on round 6, totally gassed. G out at a controlled speed.

• Use Bike recovery

• Chip away at the barbell reps in singles. Make the goal here to save the arms for the muscle ups and to control the heart rate.

• Chip away at the ring muscle- ups however you see fit. if this a good movement for you, aim to hold on for unbroken sets for as you can. If this movement isn't your jam, break them up early and just try to rest for as little time as possible between sets.

VOIMA 4/9

Back squat

every 2minx4
4 back squat

2 Rounds

90sec at each machine, with 90sec rest between lanes

Lane 1: Row-Echo-Ski
Lane 2: Bike-Ski-Row
Lane 3: Ski-Row-Echo