2-4rounds:

20-40s side planks
20-40s wall sit hold
40-75s D-ball hold

6 sets of Bench Press
Sets 1-3: 6 @75%
Sets 4-6: 6 @80%
- Rest 2min btw sets

For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
* -ski samat matkat/C2Bike matkat tuplana*

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

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STRENGTH

Shoulder press,
6 x 3 @ 90% of the heaviest set of 3 shoulder presses from last week

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CONDITIONING

10 Rounds for time:
12/9 Calories row
12 Wallball shots 20/14lb

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
3 x 12/12 (easy)

Diamond push-ups,
3 x 12

1-Arm behind the neck tricep extensions,
3 x 10/10 (easy)

Core:

Tabata sit-ups.

8 Rounds,
:20s Sit-ups
:10s Rest

Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat 4 reps

Warm Up
Löytyy taululta.

Strenght (15-20 mins)
Shoulder press 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
3-4 rounds for time : (no more than 15 mins)
16/20 calories of machine (max 1.5min)
75 single unders (max 1 min)
3-5 wall walks / inch worm + push up in place
then
perform 30-40m plate overhead lunge walk @5-15/10-20kg

60s on - 30s off x6, alternate between a & b:
a) 10-15 V-up / sit up + AMRAP s.a. thruster
b) 10-15 push up + AMRAP s.a. devil's press

Rx: 22,5 / 15

Skaalaus: Valitse painot, joilla pystyt tekemään tuoreena ainakin 10 thrusteria putkeen / käsi. Pyri tekemään treenissä esim. 5 toistoa / käsi ja sen jälkeen käden vaihto, pidä vaihdoissa ja liikkeiden välissä levot lyhyinä. Punnerruksiin valitse variaatio, jolla uskot pystyväsi tekemään toistot 2-3 sarjassa läpi koko treenin.

Rasittavuus: RPE 8,5-9,5

6x
Start new every 6th minute

A) 1000/800m Row
B) 1000/800m SkiErg
C) 2000/1600m BikeErg

Rest day - what did you do?

E4MOM x 8-10

4-8 hspu
4-8 ttb
*remaiing time easy bike

Ave PK2 / Target 2,5-3min bike