"piiitkä metcon" ELI pk
EMOM49
1. 50 sec row (70%tehoilla)
2. 6 burpee over rower
3. 6 OHS kapealla otteella ( kavenna 1-2 sormen mittaa otetta ) ja tyhjä tanko.
4. 10 KB swing
5. 2 wallwalk
6. 6 kippileuka
7.Lepo

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded good mornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / cossack squats
3-5 strict chin ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-65-70-70% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-65-70-70% of 1rm
rest 2.5-3.5 min bwn sets
Weighted Chin ups 3-4x 3-5 reps + 5-10 reps of kipping parallette/deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
CF OPEN 26.1.

HUOM TEE OPEN ENSIN JOS MAHDOLLISTA TAI JOS HALUAT TEHDÄ SEN ENEMMÄN TOSISSAAN FIILIKSELLÄ, JOS MENEE OIKEASTI OMAN PÄÄN SISÄLLÄ TREENIMIELELLÄ SIT VAAN TÄHÄN PERÄÄNKIN KÄY!

Pystypunnerrus, nousu kolmoseen v2-v0

10min ajan laadukkaasti

4+4 Säkkiä tai palloa olalle
8 x6m Farmarikävely
7/9 Cal
15-20s Seinäistunta

5 Rounds
1min Row cal
15s rest
1min Echo Bike cal
15s rest
1min Ski cal
15s rest
1min C2 bike cal
15s rest
1min Rest
15s rest

EVERY 3:00 x 4 SETS
3-5 Tempo Strict Handstand Push-Ups @ 30X1
:45 Double KB/DB Overhead Hold @ moderate
Easy Jog/Walk w/ Time Remaining...

Scaling: 3 negative HSPU

27 burpee box jump over
40 devils press 2x22,5 / 2x15

4 sets:
8 SA DB Bent Over Row L+R
- Rest as needed btw sets

Backsquat 10x3

With a running clock:

For time: 
21 – 15 – 9

Deadlifts @ 102/70kg (225/155lbs)

Handstand push-ups*
Box jump overs**, 24/20″

• You can choose between: doing all as wall-facing HSPU, strict HSPU or kipping HSPU OR do as 21 kipping HSPU, 15 Strict HSPU, 9 wall-facing HSPU. ** Step down from the box vs jump down

– Start part B @ 10:00

AMRAP 7

10 Chest-to-bar pull-ups
7.62m Handstand walk*
10 Single-leg squats, alternating
* Add one 7.62m distance to HSW each round

Before you start. Take a moment to estimate how fast and how far you think you’ll get AND where the opportunities and sticking points are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. Deadlifts with HSPU and/or box jump overs are a classic combo with a classic rep scheme. Part B is a balance of finding the right pace to a) not get stuck, b) not be so slow to “run out of time”.
Strategy.
Part A – Remember that the goal is to be fast, not necessarily go unbroken. A good tactic is to pay attention to your movement speed and not grind through sets where you keep getting slower and slower. Rather move fast in shorter sets and take quick breaks then try to go unbroken at any cost. This applies to all movements.
With the 21-15-9 rep scheme the middle round of 15 is always the hardest. Your goal on the 21s is to do sets/move at a pace that allows you to push through that (hard) middle round (its ok that it’s hard, you just don’t want to get stuck with long rests or slow down too much).
Part B – This is about finding a good rhythm through the movements and transitions. Keep chest-to-bar sets consistent (1-2 sets) and well within control. On the handstand walk, stay relaxed and accept short breaks as the distance increases, missing reps costs more than quick, planned resets. Single-leg squats should be steady.
Overall, keep the transitions tight (always get started on the next movement) and move at a controlled pace (whether this means fast or slow to you depending on capacity in these movements).
Instructions. Set up stations close together to reduce wasted time. Decide your DL/HSPU strategy before starting Part A. In Part B, mark a clear 25’/7.62m segment for the handstand walk so distance increases are obvious and easy to track.
Debrief.
– Did your DL/HSPU strategy in part A help you keep moving through all rounds?
– How was your pacing overall in part A?
– In Part B, how did you manage the increasing HSW distance? Did you take planned breaks or forced ones?
– What would you adapt in your strategy to improve your result if you were to do the workouts again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs)
Handstand push-up → Standing HSPU variation of choice
Box jump overs → reduce height → Box step overs
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups
Handstand walk → Keep the same distance each round, 25’/7.62m → Seal walk (same or increasing distance)
Single-leg squats → Single-leg squats to a band → High box step ups

Kelkan työntö12,5m

16 min.