Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
400m run @very easy/easy + 2x4-8 strict ring dips/ring push ups, rest 30-45s bwn set
Rounds 3-4:
3 min cardio machine @very easy/easy + 2x6-8 toes to bars/strict knee raises, rest 30-45s bwn set
Rounds 5-6:
400m run @very easy/easy + 2x4-8 strict pull ups or banded strict pull ups , rest 30-45s bwn set
Rounds 7-8:
3 min cardio @very easy/easy + 2x30-50m sandbag bear hug carrying or DBL KB FRONT RACK CARRY, rest 30-45s bwn set

Partner workout (You Go, I Go)
For time:
60 Dumbbell Thrusters, 2x15/10 kg
60 Burpee Over Dumbbells
Dumbbell Overhead Walking Lunge, 2x15/10 kg, 60 m
Partner Run, 1 km (5x200m)
30 Wall Walks
Partner Run, 1 km
Dumbbell Overhead Walking Lunge, 2x15/10 kg, 60 m
60 Burpee Over Dumbbells
60 Dumbbell Thrusters, 2x15/10 kg

Time cap: 35 mins

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunges

“Bert“ with a partner or on your own
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

*split work however you like with a partner. Runs can be split as well. Eg. person A runs 200m then person B runs 200m.

*sub for run is 500m row or 25/20 cal bike

3×2@85%, jerk-%, rest btw sets 2min

MODERATE-MAXIMAL WEEK 13/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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MUSCLE SNATCH
2×3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2×2× 1+1@barbell, 3× 1+1@50%, rest btw sets 2min

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POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 3× 1+1@50%, rest btw sets 2min

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BACK SQUAT
2@70%, 1@75% 1@80%, rest btw sets 3min

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CLEAN PULL
3×2@85%, jerk-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

barbell complex:
6× WEIGHTED GLUTE BRIDGE
3-6× FLOOR BENCH PRESS
3×/side FRONT RACK LUNGE
3-6× SUPINATED SHOULDER PRESS

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: WEIGHTED GLUTE BRIDGE

video: FLOOR BENCH PRESS

video: FRONT RACK LUNGE

video: SUPINATED SHOULDER PRESS

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KEHONHUOLTOA!

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 4 Tempausta

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TEMPAUS

Nousu ykkösillä raskaaseen 1RM nostoon.
20:00 min aikaraja.

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TYÖNTÖ

Nousu ykkösillä 1RM nostoon.
20:00 min aikaraja.

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BONUS

Nousu ykkösillä joko etukyykyn tai takakyykyn 1RM nostoon.

For time:
150 Double Unders / 250 single under
20 V-ups/ tuck ups
10 Kettlebell Goblet Squats, 24/16 kg
20 V-ups
20 Kettlebell Goblet Squats, 24/16 kg
20 V-ups
30 Kettlebell Goblet Squats, 24/16 kg
20 V-ups
40 Kettlebell Goblet Squats, 24/16 kg
20 V-ups
150 Double Unders / 250 single under

Timecap: 15 mins

Back Squat

Build to heaviest triple of the day!
--then--

5 x 1 Pause Back Squat @90% of the heavy triple

Pause for 3" at the bottom of the squat!
Go every 90"!

Back squat

Build to heavy 3 (H3) @ RPE 8 (84-88%, 2 RIR)
+
2 x 4 @ RPE 7 (80-85%, 3 RIR)

– Build to a heavy 3 (H3) @ 3 RIR (around 84-88%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H3 set, you have 2 back-off sets of 4 reps @ 80-85%

Snatch

6 x 1 @ 80-90%, go every 1:00-1:30

– Do your first set @ 80%1RM set and then build up within the percent range
– Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.