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

🩷🖤🧡🖤💛🖤

Backsquat 5x8

Find your 2 RM frontsquat

3x8 box step up
-lepo 2-3min
- vakiopaino (2DB)
- lisää painoa edelliseen viikkoon

EMOM x 8-12

1) machine
2) 5 muscle snatch + 5 hang power snatch + power snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance (behind the neck all mov.)

2-3rounds:

10 snowangel
10 cyclist goblet squat
10-30s weighted GHD hip extension hold