20 min AMRAP
Partner A: row for cals
Partner B: AMRAP 10 kb swings+10 v-ups+10 shoulder tap push ups
Partner C: 400 m run

• when partner C returns from the run, they will take over the tower and everyone moves down the order. Score is Row Cals.

• In case of a group of 4, have 2 team members stick together throughout as one person

Tempaus
2@70
1@75
1@80
1@85
1@90
+ aloitus

Rive + työntö
1+1@70
1+1@75
1+1@80
1+1@85
+ aloitus

Tempau veto 3x2@90

Etukyykky 3x3@70

Beginner

3rounds

15-35sec bar dead hang + 15-35sec top of dip support hold + 15-35sec bottom of dip supported hold + 15-35sec v sit drill

2mins rest

3 x 4-6 floor pike HSPUs + 4-6 SMU foot supported drill + 5-10 supported ring dips

2mins rest

3x10 box supported ring kips

Intermediate

3x 25-50sec bar dead hang + 25-50sec top of dip hold + 25-50sec bottom of dip hold (feet or toes on box if needed) + 25-50sec v sit drill

2mins rest

3x 3-6 box pike HSPUs (or full SHSPUs with 3sec eccentric & kick off) + 3-6 SMU foot supported drill (or box under high rings for jumping SMU) + 5-10 dips for dip strength (can be supported)

2mins rest

3x 10-14 ring kips with cone between legs (can alt with hip to rings

Advanced

3x 35-60sec+ active bar dead hang + 35-60sec + top of dip hold + 35-60sec + bottom of dip hold + 35-60sec + v sit drill

2mins rest

3x 4-6 SHSPU (can add defifict or 1sec concentric / 3sec eccentric) + 3-5 SMU (can add weight) + 5-10 ring dips at last rep

2mins rest

3x12 ring kips alt between hip to rings + kip + transition with cone between legs

30 mins AMRAP
Teams of 3

Partner 1 : 400 m run With a 10/5kg plate
Partner 2 : Amrap of 10 pull up ,20 push up , 30 Air squats
Partner 3 : Amrap Bear complex @60/40kg

When partner 1 completes the run, rotate and partner 3 starts the run etc...

400m run = 30 points
1 round of gimnastic round = 20 points
1 round of bear complex = 10 points

"Omatoiminen WOD"

A.
Easy row 3-5min

2-3 rds:
8-12 Ring row
8-12 Push up
8-12 Air squat

Mobility:
Overhead
Squat

B.
"Cindy"
Amrap 20min:
5 Pull up
10 Push up
15 Air squat

C.
Cool down;
Easy row 3-5min
Foam rolling 5-10min

Beginner

3rounds

15-35sec pike box HS hold + 10 weight shifts + 15-35sec hollow hold progressions

2mins rest

3 rounds

4-6 beginner pull ups + 8 seated box pistols E/L

2mins rest

3x10 box supported bar kips

Intermediate

3 rounds

25-50sec pike box HS hold (or wall if can kick up) + 10 weight shifts + 25-50sec hollow hold

2mins rest

3rounds 4-6 strict pull ups (can add tempo or CTB) + 8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

2mins rest

3x 10-14 bar kips with cone between legs"

@70% of 1RM
- FOCUS, FOCUS, FOCUS!!!
- No fails
- Scale if needed
- Rest 2-3min

In teams of 2

For time:

1000 Meter Run (together) (20 rounds)

Partners alternate movements to complete a total of 16 rounds for time of:

6 Ring Rows
12 Dumbbell Push Presses 6/10 kg
18 Air Squats

Vuorotellen eteenpäin eli toinen aloittaa ring rowista - sitten toinen tekee 12 DB Push Press jne...!
Tämä harjoitus hyvänä päätöksenä 2 viikon raskaaseen voimalla vääntöön - ottakaa kevyesti ja laadulla etenkin kunnon kyykyt!

Assault bike 50-40-30-20-10 cal
Row 10-20-30-40-50 cal

After completing first 50 calories with a bike move to a rower. After completing 10 calories with a rower get back to a bike etc.

For max reps at each station:

• Tabata chest-to-bar pull-ups
• Rest 1 minute
• Tabata sit-ups
• Rest 1 minute
• Tabata seated shoulder presses
• Rest 1 minute
• Tabata hip extensions
• Rest 1 minute
• Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men 75-lb. presses and squats
Women 55-lb. presses and squats