35 min EMOM

Min 1: 200m run (rest in any time remaining)

Min 2: max thrusters (40/25kg)

Min 3: max burpees over the barbell

Min 4: max weight plate sit ups (20/15)

Min 5: Rest

Repeat 7 times - score is total reps

Scales, adaptions, substitutes:

200m run: 300m row; 800m bike; 20 calorie row/20 calorie bike; 1min mountain climbers; 1 min max double unders/penguin taps/hop overs

Thrusters: reduce weight; dumbbell thrusters; goblet squat; push press; jump squat; air squat

Burpees: a million options depending on your needs... some suggestions: no push up burpees; squat and step up; reverse burpee

Weight plate sit up: Butterly sit ups; tuck ups; leg levers;

Thoughts: this is an endurance workout so try to move consistently and constantly for the 4 min of work required as you have 1 min of built in rest in between sets.

As in any endurance workout try to avoid coming out too hot out of the gate. Try to find a pace that allows you to move both continuously and consistently for 4 min....

For a workout like this, a hallmark of good pacing would be being able to move for 45- 55 seconds per minute and to maintain the same numbers of reps for each minute....

For an endurance workout - your output/intensity should will be conservative and consistent for the first 60% of the workout. After the halfway mark will be time to evaluate whether you need to maintain the same pace, slow down or speed up!

Listen to your body and if after round 4 you feel you have more energy to burn... pick up the pace by adding more reps per round... if you feel breakfast or the previous nights dinner may come back up... slow down and reduce reps and stick to the moving consistently for 45 seconds .... if you feel comfortably challenged- keep that same pace up!!!!

As always... good luck and have fun!

Panosta kehonhuoltoon/mobilityyn 1-2 h.

Clean & Jerk

2 x (1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@heavy single (same than competition starting weight)

For time

50 db snatch 25/22,5/17,5/15kg
50 pistols
50/35 cal row

Maastaveto 2x80%, 2x85%, 2x90%, 3x85%, 4x80%
Voimapyörä 5x8-20
Pendlay Row 5x6-8

Deadlift on a plate 5-5-5-5-5 reps (add weight for each set)

Power clean 5x3 reps (TNG)

2 x AMRAP 5:
4 T2B
3 HSPU
2 Burpee box jumps 60/50cm
1 GTOH 70/50kg

Rest 5min btw amraps.

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
heel grab-jog back
knee grab-jog back
front kick-jog back
side lunge-jog back

Metcon(20)
amrap 20
max cal airdyne or row

@25:00
10 turkish get ups per side
for quality(choose appropriate load).

@35:00
gymnastic or barbell goat work

@45:00
30 scap push ups
30 pass through
60 oblique crunch
1 min chest opener
2 min samson stretch

WOD

20min AMRAP
10 knees 2 elbow
15 thrusters 20/15
10 burpee box overs
200m recovery run

*Aim to go unbroken on movements

scale knees to elbows to knees to chest if needed