AMRAP x 30 MINUTES
40/30 Cal Row/Ski/Bike/ 2x Stairs
30 Sit-Ups
20 Barbell Curls @Moderate
20/15 Cal Row/Ski/Bike/ 1x Stairs
15 Sit-Ups
15 DB Floor Press @Moderate

2-4hlön tiimissä 50min Amrap for quality

50 Cal
25 Burpeeta, aina yksi burpeiden aikaa lankussa
50 Cal
25 Istumaannousua seinäpallon kanssa

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

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STRENGTH


Front squat,
Build up to 3 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of four front squats.

Sumo deadlift,
5 x 8 (hard)

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ACCESSORY

Good morning,
4 x 10 (moderate)

Weighted reverse lunges,
4 x 8/8 (hard)

Glute bridges,
4 x 10 (hard)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING


Every minute on the minute for 30:00 minutes of:
15/12 Calories Echo bike
12 Kettlebell swings 24/16kg
10 Shoulder to overhead 70/50kg
15/12 Calories row
12 Dual dumbbell push press, 2 x 22,5/15kg
"

For Time RX:

200m jog / power walk
50 kb swing 16/24kg
30 updowns
400m jog / power walk
50 air squats
30 push ups
200m jog / power walk
50 kb sumo DL high pull 16/24kg
30 lunge steps

Teams of 7

35MIN

SkiErg
BikeErg
Row
Rest
SkiErg
Echo Bike
Rest

Switch places after every 20/15 Cal on the first SkiErg

3x1@100+% pal 3-4min

X min work - 30s rest:
a) run (e.g. 800 - 600 - 400 - 300m)
b) row
c) not-row

X = Working times for each round: 5, 4, 3, 2min.

Target: RPE 6-7, HR <140 / 60-70% of max. HR.

How to calculate max HR?
Max. HR = 220-age. E.g. for 30 yo -> Max. HR 220-30=190 BPM.

AMRAP 20:
500/400m Row
15 Burpees over Rower
400m Run
15 Burpees
- Score every 50m as a rep.

45 min PK
400m jog
20 cal row
10s+10s one arm hang
10 side squats
10 sots press with broom stick
400m jog
10 ring rows
20s + 20s one arm plank
30s ABH
30+30s side plank
100 rope jumps

WARM-UP

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH


Primer,
Climb up to a heavy, but fast set of (Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hang snatches,
Build up to 2 rep max hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-95% of the heaviest of 2.
Lift every 1:15.

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CLEAN AND JERK


Primer,

Climb up to a heavy, but fast set of (Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 84-86%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Jerk,
Split jerk 5 sets of 4 @ 78%
Lift every 2:00 min
"

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ACCESSORY

Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

Seated high box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING


3 Rounds for time:
25 Push press 40/30kg
15 Toes to bar
25 Crossover jumps OR 50 Double-unders.