Calisthenics basics:

3 set:
3-5 Pull up/negative pull up/banded pull up
5-8 pistol squat/pistol squat boksi avustus

3 set :
3-5 HSPU
8-10 Nordic Curl renkailla

3 set:
5-8 Ringrow
8-10 PushUp (sopiva variaatio)

3 set:
8-12 Jalannostot tangosta roikkuen
8-12 banded pallof press
Selänojennus boksilta tai lattialta

Etukyykky Max3

Maastaveto 6x80%

Etuheilautus x20
Suorinjaloin maastaveto 10x40%
Hyvää huomenta kumpparilla x20
-kierros yhteen putkeen
-3 kierrosta

10 kierrosta

10 kahvakuulaheilautus
10 seinäpallo

josta suoraan

10 kierrosta

10 istumaannousu (pallon kanssa)
10 askelkyykky taaksepäin kkn kanssa

Kahvakuulan paino 24-16/16-10kg

Aikaraja 30min

Pyri tasaiseen vauhtiin, lyhyet hengittelyt liikkeiden välissä.

8 Intervals

A1. AMRAP 3
30/24 (cal) Echo bike
20 Wall balls @ 9/6kg
AMRAP Power clean and jerk @ 83/61kg in the remaining time

– Rest 1:00 before A2 –

A2. AMRAP 2
8 (cal) SkiErg
8 Burpee box jump overs, 24/20″

– Rest 2:00 before A1 –

Pace. Remember that you have 8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
Adaptation. Improve your aerobic capacity in a sports-specific context.

A) Split Stance Landmine Press
4 x 8 each; rest 1:00
- Do weaker arm first

B)
Superset x 4 sets
Single Arm Offset Ring Row w. Rotation x 8 each
Rest 60s.
Hollow Body Push-Up x Max reps with form
Rest 60s.

Push-Up
- Slow and controlled
- Fully round upper back at top of each rep
- Option: Box Hollow Push-up

Deadlift

1-2-3-4-3-2-1, AHAP

Go Every 3:00

Deficit Deadlift

2 x 6 @ 62+% (2-3 RIR), tempo 3110, , rest 3:00 between set

– Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
– Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit