3 sets
12/10 Calorie Air Bike
15 GHD Sit Ups
12/10 Calorie Air Bike
8 Sandbag over shoulder or Power Cleans @65-70% of 1rm (singles)
12/10 Calorie Air Bike
15 Toes to bar
Rest 5min Between Sets
Bike should be done under 45s each time so mod/fast pace every time on it. Keep unbroken set on ghds, toes to bars in 1-3 sets.
Sandbag or normal power cleans should be done in mod/fast pace and in singles.
Time target 5-6 min, cap 8 min.

500m row
then 3x
7 Bulgarian split squat e/s
5 box jumps
7 all bar bend over row

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For Time
6 Rounds

16 axl bar walking Lunge 52/39
12 GHD sit up
30 Du's

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3x6min @moderate pace

Rest 3min btw sets

Tarkoitus on kehittää vauhti- ja maksimikestävyyttä. Tavoite on juosta reippaalla, mutta toistettavalla tahdilla.

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WARM-UP:

6 x 100m easy Run + 100m moderate Run

Then,

1-2 rounds

10 per side Leg swings
10 Squat into hamstring stretch
1min per side Calf stretch
1min per side Pigeon stretch

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Rive ja työntö

Wendler program Back Squats
First count 90% of 1rm back squat done by couple weeks ago. Then
5 rep @75% of it (90% of 1rm)
3 rep @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Goal on last set is something like 4-8 reps but no more reps than 12 on last set. Even if you can,
lets go some heavier weights in future so there is something more to come!
Enter top weight and let us know how many reps on last set. Goal is 4-10.

Weightlifting
3 Drop Snatch + 3 Sots Press with light/technical weight x 3 sets
rest 1-1,5 min bwn

Snatch Push Press + OHS + Snatch Balance
3+2+1 reps @75-80% of 1rm snatch (2 sets)
2+1+1 reps @80-85% of 1rm snatch (2 sets)
rest 1.5-2 min bwn

Snatch Deadlift to mid thigh + Power Snatch + Hang Squat Snatch
2+1+1 reps @65-70% of 1rm snatch (2 sets)
1+1+1 reps @70-80% of 1rm snatch (3 sets)

Penkki 3x3x90%

Sotilaspenkki käsipainoilla 4x12-20

Facepulls 8x15-25

SitUps 5x20

20-30s Singel leg V-Ups
rest 30s
20-30s Sit Up
rest 30s
20-30s, last round max Plank Hold

AMRAP 15

15 Med Ball Cleans 9/6
7 HSPU
15 high Box jump
7 T2B

• rather do fewer rx movements than scale down
• HSPU scale to push press
• T2B scale to kipping straight leg raise
• RPE 7.5

Metcon
4 sets (alt time air bike&ski)
25/20 calories
air bike / ski
rest 1 min
20/16 calories
air bike / ski
rest 1 min
15/12 calories
air bike / ski
rest 1 min
then next set with ski erg, then 3 set with air bike and 4th set with ski.

Go with Fast Pace (men targets 370+ watts and women 270+ watts on air bike and ski erg 900/1200+ cal/hr

Score is total time of all intervals