Voima
Sumo deadlift 5x5
-tangolla
-lepo 2-3min
-nouseva paino

WOD
14min amrap
12 box step up
12 ring row
12 sit up
12 Sumo DL KB
12 plank shoulder tap

30s on - 15s off x6:
a) standing calf raises (leyvypainojen / pienen boxin päällä)
b) wall supported ankle dorsiflexion

• hallitut, rauhalliset liikkeet - ei pelkkää nopeaa pumppailua

AMRAP 7

35 Double-unders
7 Power snatches @ 43/30 kg
14 Wall balls @ 9/6 kg

• AMRAP 7*

15/12 (cal) SkiErg
12 Deadlifts @ 70/47.5 kg
9 Hang power cleans
6 Push jerks

• AMRAP 7*

3 Wall walks
6 Thrusters @ 43/30 kg
9 Bar-facing burpees

– Rest 3:00 between intervals –

Pace. The intent here is a fast, repeatable pace in each interval. Aim to keep DU/WB unbroken on A1, snatches can be drop-and-go or touch-and-go.
Steady Ski on A2, for the barbell it’s smart to do 11 DL, take a small break, then 1 DL + 8 HPC, finally 1 HPC and unbroken push jerks (basically, IF you’re going to break, break before the final rep so you can go directly into next movement then). Back to the lighter barbell on A3. Aim to keep the barbell unbroken here.
Your overall goal is to keep moving for the full seven (7) minutes each time, with only rests being transitions or rests between sets of the same movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Back squat

3 to 4 x 6 @ 76-78% (2-3 RIR), rest 3:00-4:00 b/t sets

AMPRAP 9 spine
10 twisted jefferson curl
10 back rotations with plate
10 wall bridge + rotation

AMRAP 9 hip
5+5 hip circle over box
10 90/90 with plate
10+10 half kneeling hipflex
30+30+30s ankle mobility 3 positions

AMRAP 9 shoulder
10 stick pass through prone
10 wall angels
10 cuban press with barbell
10 supine finger push ups

AMRAP 5 neck
30s quadruped neck car
10+10+10+10 neck lifts elevated/on floor

Mama´s Mighty Mettle:

Alkulämmin 45/15 sec x 6

1. Soutu
2. Hiihto
3. Echo bike

Omat venyttelyt

Voimaosuus:

EVERY 2,5 MINS X 7: (MODERATE TO CHALLENGING)
8-8-6-4-2-6-8 Press

EVERY 2,5 MINS X 4: (MODERATE TO CHALLENGING)
8 back rack reversed lunge

13 Fallen heroes (modified)

AMRAP (with a Partner) in 2024 seconds (33 min 45 sec)

31/25 cal Echo Bike
25 Air Squats (each)
23 Burpees
23 Sit-Ups (RX GHD)
23 Box Jumps 60/50
22/18 cal Echo Bike
22 Reverse Lunges (each)
22 KB Swings (24/16 kg)
20/16 cal Echo Bike
20 Air Squats (each)
20 Burpees
20 Sit-Ups (RX GHD)
20 Box Jumps 60/50
26 Total Synchro Push-Ups (13 each)

Wear a Weight Vest

30min AMRAP

🦝juoksu 800m tiiminä yks wall ball mukaan
🦊30 askelkyykkyä
🐸30 stoh
🦁30 kp tempaus

Seated Shoulder press 4x7

2-3 rounds:

15 banded tricep
12 Db bench
9+9 Db seated press

*split both side *rack/blocks

2+2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[2+2]@-10%
*target load of max ~77%, rest btw sets 3-4min