OFF-SITE WORKOUT

---

Metcon (run)

4-6 sets of 15m sprint with increasing speed.
Rest 2:00 min between sets.

3-5 sets of 5+5+10 meters shuttle run
Rest 3:00 min between sets.

2-4 sets of 150m increasing speed.
Rest 3:00min between sets.

Harjoituksen tarkoitus on kehittää nopeutta sekä nopeuskestävyyttä.

---

WARM-UP:

---

For time:

Run 100m
50 Air squats
Run 200m
40 Sit ups
Run 300m
30 Squat Jumps
Run 400m
10 Burpees
Run 800m

HSPU progression
1. hollow push up
2. pike push up
3. boksz push up
4. negative HSPU at wall
5. HSPU with abmat
6. wall facing HSPU
7. deficit HSPU
- find your level and accumulate 30-40 reps reps in 15 mins

Ulkotreenit
Warm up
3 rounds
200m light run
10 lunge steps forward
10 lunge steps backwards
20 mountain climbers
10 dynamic squat strech

Strenght

Jumping air squat 3x30-50 reps
rest 2-3 min bwn set (make the last 10 reps burn your legs)
keep quality and "jumping power makes it harder so control it)

Accessory Work
3 rounds
15-25 american kb swings @16/24kg
8-12 kb/db snatches (R/L)
8-12 Reverse lunges (R/L) 1 kb/db or shoulder carry
rest 2-3 min

Cool down
200m light run
1:00 quad strech (R/L)
10 dynamic squat strech
1:00 pigeon pose (R/L)

Cool down
2:00 light cardio
2:00 couch strech
10 dynamic squat strech
1:00 pigeon pose (R/L)

Open 14.4
60 cal row
50 TTB
40 Wall balls
30 Power clean 61/43kg
20 Ring MU
14min time cap

2xAMRAP 7'
12 Burpee over the Bar
9 Power Snatch @35/25kg

3' Rest

Legless rope climb 6x1

Deadlift 5x5

5 kierrosta aikaa vastaan:

• 20 askelkyykkyhyppy
• 20 askelkyykky
• 20 kyykkyhyppy

2min tauko kierrosten välissä