5 minute EMOM 2-5 strict pull ups (increase up to 5 strict pull ups per minute)

Result: nro of pullups

Row 5x1000 m, work:rest 4:3

Warm up
2 rounds 1 min each machine, add speed, rotate .take 3 person groups.
Row, Ski, Air Bike
then some short dynamic mobility for few minutes and start workout. First round will be the warm up round

Metcon (40 min)
Modified "Triangle"
5 rounds (3x1min 45s work / 15s change time. / 2 min rest after each round)
Rowing
Ski Erg
Air Bike
Goal is to maintain about same calories on each round. Keep first 2 rounds mod or mod/fast pace and
last 3 rounds hold your fast pace!
No matter who start on row, or ski, all 3 machines and every will rest same time.

Cool down 3-5 min walking

3min on - 3min off x5:
2 rounds:
9/7 cal row
9 power snatch (40/30) / 9 plate GTOH
into AMRAP:
Lateral bar over burpee

Treenin flow: Tee kellolla ensin kaksi kierrosta soutua ja tempauksia jonka jälkeen loppuaika 3min intervallista AMRAP bar over burpeita.

Tulos: burpeiden kokonaismäärä

Skaalaus: Tämän treenin tarkoitus on olla työaikojen osalta napakampi hengittely. Jotta tähän päästään, valitse tankoon paino, jolla pystyt tekemään tempaukset touch n' go 1-2 sarjassa läpi treenin. Tavoite on, että burpeille jää ~30-60s aikaa.
Jos tempauksen tekniikka ei vielä salli korkeampaa intensiteettiä, voit myös vaihtaa tempaukset tehtäväksi esim. 10-20kg levypainolla.

Rasittavuus: RPE 9

A.1) Hang snatch below knee
Find 1rm

B.1) Hang clean below knee + split jerk
Find 1rm

C.1) Clean pull from Deficit
8×2 @100%

D.1) Back squat
Find 1rm

Warm Up

Löytyy taululta

Strenght (15-20mins)
Split Jerk From Rack 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (keep moderate pace for 20 minutes)
3 or 4 rounds
20/15 cal machine
20/15 push ups (split these in 2-3 sets)
16-20 goblet hold lunges in place @8-12/14-20kg
16-20 abmat sit ups

4 sets:
2min ON / 1min OFF:
10 Burpees
30 DU
Max Dual DB Floor Presses 2x20/15kg

A:
Skill Primer
Hang Muscle Snatch, BTN Push Press, Pause Snatch Balance (5-8 sets x 2+2+2 / 0:03 pause in the bottom)

B:
Halted Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 55%-70% / 0:03 pause above knees)

A.1) Dip clean Reps ×2~10-15min

B.1) Clean from blocks Above knee
1.) Building weight
2.)2×1 @80%

C.1) Back squat
1.) Building weight
2.) 2×2 @90%

D.1) Db Walking Lunges
2×8

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

The % are calculated from 90% of your 1RM!
3+ means AMRAP!