5 rounds with a partner
60 double-unders/single-unders
50 burpees
400-m run (together)
30 walking lunges
* - split reps as needed with partner (except run)*

Kapea penkki Max1
-jätä vähän varoja ensi viikkoon

Penkki käsipainoilla 5x15-20

Leuanveto 5x5-8 TAI ylätalja (vastaote) 5x8-15

Warm up
2 rounds
2 min cardio
10+10 single arm bench press
10+10 lateral box step ups
20 heel overs

Strenght
Bench Press x 15+12+9+6+3 reps, building in weights
perform 2x12-15 and 3x6-8reps of goblet squats
rest 2-3 min bwn sets

Intervals
3x15/12 calories of ski erg (alt time with partner)
3x12-15burpees as fast as you can (alt time with partner)
go fast each set, but make last round fastests.
1 min time cap per work period

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