40-30-20-10 with light band
Banded Pull-throughs
Banded Face-pulls
Double Leg Banded Hamstring Curls
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

25 minutes :

20 Banded Pull Apart
10 Ring Row
10 Z-Press with Dumbbells
20 WallBalls

ONLY ONCE WITH EVERY MACHINE ( eli 3x4.5 min lämmittely, joka laitteella kerran tuo ralli)
ROW, SKI, BIKE ERG OR AIR BIKE
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

STRECHING SHORTLY , DYNAMIC STRECHES AND THEN

9 INTERVALS TOTAL, 3 TIMES ON EACH MACHINE
12/15 CALORIES INTERVALS (Aarni you can go 20 calories if feeling like it)
REST 2-3 MIN bwn intervals
Go first round 85-90% effort
Go second round 90-95% effort
Go last round 95-100% effort
FLOW :
Round 1 ROW, SKI ; BIKE ERG/AB ,
Round 2 ROW,SKI, BERG/AB,
Round 3 ROW, SKI, BERG/AB.

What were your times ?

Midbody work
2 sets
15+15 half kneeling pallow press with pause
15+15 banded standing trunk twist with pause
15+15 birddogs
rest 1 min

Cool down
1-2 min banded front rack strech (each side)
1+1 min side/lat strech with band
1-2 min groins streching
1-2 min prayer pose strech

7 sets of Bench Press
Set 1-2: 5 @70%
Set 3-4: 5 @75%
Set 5-6: 5 @80%
Set 7: 5 @82-85%
- Rest 2-3min btw sets

3-4rounds:

20-30s work, rest as needed

1) top of ring row
2) ring support
3) plank hold

Partner WOD
You GO, I GO!

3 rounds for time
20 box jump + squat
40 dumbell push press@2x22,5/15kg
60m dumbell bear crawl@2x22,5/15kg

REST 3 mins

2 rounds for time
20 burpee Pull up
40 kipping HSPU
60 dumbell hang clean@2x22,5/15kg

REST 3 mins

1 round for time
20 devil press@ 2x22,5/15kg
40 dumbell thruster@ 2x22,5/15kg
60 T2b

Timecap : 40 mins

MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

5 PLANK SHOULDER TAP

8x DYNAMIC HALF CHILD POSE +
5x 90/90 HIP LIFT

3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

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MUSCLE CLEAN + FRONT SQUAT + SOTS PRESS
2[4+4+4]@painotanko/tanko pal 1-2min

HIP CLEAN BALANCE -on the toes & plates + OHS
3[5+2]@painotanko/tanko pal 1-2min

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PAUSE CLEAN PULL till power position (pause knee) + CLEAN Below Knee + SPLIT JERK
4[1+1+1]@nousu 65% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
5[2+2+2]@nousu 71%, 2+1+1@76%, 1+1+2@76%, 2-3[1+1+1]@81% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
5[2+2+2]@nousu 71%, 2+1+1@81%, 1+1+2@81%, 2-3[1+1+1]@86% pal 2min

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SNATCH HIGH PULL full foot
3@70%, 3x3@80% te-% pal 2-3min

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ACCESSORIES:
3x6-10 LAT PULLDOWNS
3x8 HYPEREXTENSION
3x8+8 ONE LEG HIP THRUST + PUMPING -yhden jalan lantion nosto, pidä vapaa jalka koukussa tai suorana lantion päällä, loppuun terävät ojennukset -pidä lantio suorana, älä anna kallistua sivulle liikkeen aikana

For calories:

4min ON / 1min OFF:
15 GHD Sit-ups
AMRAP Assault Bike calories, until 200cal

Rest 5:00

4min ON / 1min OFF:
60 DU
AMRAP SkiErg calories, until 200cal

Rest 5:00

AMRAP Row calories
Every 30cal perform 10 Burpees

Score: Calories rowed

8x4 shoulder press

AMRAP 7

Echo 11/8 Calories
10 Double DB Push Press, heavy
10 Hanging Knee Raise