Työntöveto 3x3x50%

Maastaveto 8x70%

”Julle” 5x10
-liikkeen sisäänajo

Hypyt 3x6

Suorinjaloin mave 2x20x40%

AMRAP 15

3-6-9-12-15....
Double DB Push Press 2 x 22,5/ 2 x 15kg
Cal Echo Bike
C2B

Warm Up for 15 minutes
1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
then
20 sec fast on each machine rest about 30 sec while switching machine.

strech overall and take easy for couple mins before hitting workout

Metcon
Triangle Workout 1
EMOM 40
Min 1 - ROW
Min 2 - SKI
Min 3 - ASSAULT BIKE
Min 4 - REST

First time doing TRIANGLE : Women choose from 10-12 calories and men from 13-15 calories. This should feel pretty ok, not free but not like
you are crushed after this one. We want to be able practise good all the week!
You should keep mod/fast or fast pace always when work. Dont go all out because it makes it pretty hard to recover bwn rounds.

Cool down 1 min each machine with recovery pace couple mins after workout then go for midbody work.

Midbody
3 sets
10+10 half kneeling pallow press with pause
10+10 banded standing trunk twist with pause
10+10 birddogs
rest 1 min

1 Power snatch
1 Burpee Box Jump
2 Power snatch
2 Burpee Box Jumps
3 Power snatch
3 Burpee Box Jumps
...
(Continue Adding 1 Rep To Each Movement)

Rx: 50/35kg

DB Hammer Curls: Down the rack x 8-10 reps per DB weight. Rest as needed.
- start with the load you could perform 15-20 perfect reps with.
+
- Foam Roll Pecs x 60s each (6-12 inches of motion)
- Biphasic Pec Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Metcon Prep
2 sets
7/5 cal row + 4 thrusters + 4 ttb/k2e with 1 min rest bwn set.

Metcon
21-15-9 reps for time:
Calories of rowing (women 17-12-7 calories)
Burpee over rower
DB Thrusters @12.5-15/20-22.5kg's

Split Reps smartly! Goal would be in 2-3 sets on first 21 rep round, with calculated breaks 10-15 sec, then when go further
15 rep round maybe in 2 sets and last 9 rep round try to go unbroken.
If necessary to keep workout more "straight" to you scale reps for 15-12-9 on burpee over rower and thrusters
time target is 7-8 min. cap 10 minutes.

Accessory Work
4-5 sets of :
Double unders x 20-40 reps + 30-50 % of max reps toes to bars
rest 1-2 min bwn

Cool down
2-3 min light cardio
1+1 min quad strech
1+1 min banded bully strech
1+1 min banded lat strech

Strenght
Front squats 3 reps @63-65% + 5 reps @73-75% + 5-7 reps on last set @83-85%
rest 3 min bwn sets
Push Press 3 reps @63-65% + 5 reps @73-75% + 5-7 reps on last set @83-85%
rest 3 min bwn sets

SitUps 3x20 / lonkankoukistajien venytys 3x10s

Kyykky 5x5x70%

Penkki 2x6x75%

Facepulls 3x20 / rinnan venytys 3x30s

Tekniikkaa + työsarjat

5x 90s ON / 90s OFF:
- Run
During OFF: 5 Pull-ups

Straight into:

5x 90s ON / 90s OFF:
- Rowing
During OFF: 10 Push-ups

Straight into:

5x 90s ON / 90s OFF:
- Ski
During OFF: 15 Air Squats

Straight into:

5x 90s ON / 90s OFF:
- AB
During OFF: 20 Sit-ups