Partner Workout (You GO, I GO )
Every 8 mins x 4 sets
10 strict Pull up ( sc: partner assisted )
20 Burpee Box jump over @60/50cm
30 Double under each
40 dumbell farmer reverse lunges @2x22,5/15kg (total reps)
50” forarm plank (together )
Remaining time is rest!

Goal : sub 7 mins each set!

Alternating between Weighted Chin-Ups & Seated Shoulder Press ( 5 Rounds )

Chin-Ups 1-1-1-1-1
Seated Shoulder Press 7-6-5-3-3

Go Every 2:00 ( Total 20:00 )

Clean and push jerk, go every 1:00-1:30

3 x 1 @ 70-75%
2-3 x 1 @ 75-80%
1-3 x 1 @ 80-85%

9 sets of Ski-Erg Intervals:
1. 1:40 / :20
2. 1:40 / :20
3. 1:40 / :20
4. 1:40 / :20
5. 1:40 / 2:00
6. 1:40 / :20
7. 1:40 / :20
8. 1:40 / :20
9. 1:40 / :20
Score: Total calories
- This is a preset workout on concept2 and can be selected from the displays workout menu.

E5MOM x4, alternate between a & b:
a) 200m run
6-12 pull up
6-12 SDLHP

a) 6-12 SDLHP
6-12 pull up
200m run

Tavoitetyöaika: 2-3min / intervalli.

LÄMMITTELY

10:00-12:00 minuuttia
:45s Vapaavalintainen ergometri
5 Muscle cleans
5 Etukyykkyä
5 Tall cleans
5 Pystypunnerrusta
5 Vauhtipunnerrusta

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TYÖSARJAT

RINNALLEVETO & TYÖNTÖ,

5 x (Raakarive + 3 Vauhtipunnerrusta) @ 65% (Työnnön maksimista)
*Nosta 2:00 minuutin välein”
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TEMPAUS,

10 x (Raakatempaus +2 Valakyykkyä) @ 65% (Tempauksen maksimista)
Lepää 1:00 minuutti sarjojen välillä

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BONUS

HUOM! Bonus -osio tehdään ohjatun tunnin jälkeen omatoimisesti ja on nimensä mukaisesti bonusta eli extraa. Voit halutessasi jättää bonukset väliin, tehdä osan niistä tai tehdä ne muuna päivänä.
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Korkeat box hypyt 2-3 toiston sarjoissa,
yhteensä 10-12

Pystypunnerrus levytangolla,
3 x 5 @ RPE 8

1-Käden kulmasoutu,
3 x 15/15 (raskas)

6-Way meadow raise,
3-4 x 6-8 (keskiraskas)

Keskivartalo:

3 Kierrosta
10 Tiukkaa polven nostoa
20 Landmine kiertoa (keskiraskas)
:20s / :20s Coepenhagen hold

3 rounds
30/30sec sl stance kb around the body
12+12 windmills

3 rounds
30/30sec banded side plank clamshell
40sec miniband shoulder flexion with ext.rot

With pair weighted march
4 x 20-30sec on/ 1min off
- barbell back rack walk

For time

2000m BikeErg
40 Toes-to-bars
20 DB Devil’s presses @ 2 x 22.5/15kg
1000m BikeErg
20 Toes-to-bars
10 DB Devil’s presses @ 2 x 22.5/15kg

Overview. A tricky workout today. It will be hard to find the best strategy for this workout. There will be a very fine line between your best possible time and failure. Staying on the right side of grip/core fatigue will be very important in the first half of the workout. If you lean too hard on the grip/core you won’t be able to recover enough on the second bike. Ask yourself: what is the fastest I can go in the first half that still allows me to go fast in the second half?
Pacing. The first bike can be pretty fast, you don’t need to worry about your heart rate getting too high but you will need to be mindful of fatigue building up. The 40 toes-to-bar are a trap, this is the part where you can ruin this workout. Smaller sets with short breaks is likely a good idea. The real separation will be in the Devil’s press, here you can make up ground if you were smart in the toes-to-bar, here is also where you can lose a lot of time if your grip/core is tired. Second bike depends on how you feel, if you feel good go fast. Go slower if you feel like you need some time for your grip/heart rate to recover. After the bike it’s time for a sprint to the finish!

1-2x1x[2+2]@barbell, 2+2@up to the maximum of the day, ohs-%, rest btw sets 2min

Bench Press

10 x 4. Go Every 2:00