• 45s. Row/Bike - Walk out + Push ups
• 45s. Row/Bike - Ring rows

• 45s. Row/Bike - T2B

• Mobility...

• 2-3 rds:
  4-6 Pull up + 4-6 Bench press

Etsi maastaveto 5 RM

Esim.
1 x 10, vara 3 - 5
1 x 8, vara 2 - 3
1 x 6, vara 2 - 3
3 x 5, vara 0 - 3

EMOM
Min 1: bike for calories
Min 2: 5 burpees
Min 3: bike for calories
Min 4: 7 thrusters 75/55

• workout ends when you reach 160/120 calories on the bike or 200/150 calories on rower

• record time taken to reach set calories

• 30:00 time cap

3 rounds
10/8 cal bike or row
5 ring rows
5 push ups
10 Overhead squats with PVC pipe

Overhead Squat
Every 1:30 x6
8-6-4-4-2-1
* increasing weight for quality
* warm up to 60% 1 RM to start first set
* if you cannot do OHS for mobility then do front squat

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2x8min Run @moderate pace

Rest 4min 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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• 1min.: Row/Bike

• 1 rnd:
  6 Spider lunge + twist
  8 Kang squat
  6 Up & down dog

• 45s. Row/Bike

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Thruster

• 30s. Row/Bike

• Mobility...

• 2 rds:
  3 Clean pull
  3 Power clean
  3 Front squat

Eilinen/lepo/lenkki

Tunti pidetään RNC matolla

Heavy Set of 3

For time:

Calories 21-15

Row
Ski
Bike