Voima
E3MOM, 3 rounds
bent over row x6-10
-tangolla

WOD
3x TABATA
Tabata burpee/up down
-rest 2min
Tabata sit up/vatsarutistus
-rest 2min
Tabata kettlebell swings

WORKOUT
3 SETS FOR QUALITY
1:30 Jog/Ski/Bike/Row
25 Push-Ups (variation of your choice today)
10 Tuck-Up + V-Ups*
1:30 Jog/Ski/Bike/Row
10/10 Half Kneeling Single Arm DB Arnold Press
20 Alt. DB Slides
-1:00 Walking Rest b/t Sets-

*1 REP = 1 Tuck-Up + 1 V-Up.

• RPE 5

BENCHMARK
5 rounds:
12 DB deadlifts
9 DB hang power cleans
6 DB push jerks
– Use two DBs or KBs

scaled
5 rounds:
12 DB deadlifts
9 DB hang power cleans
6 DB push presses
– Use two DBs or KBs

🤹🤸‍♂️🤹🏋‍♀️🤹🏋

3 sets 6-8reps @31X1
Semi Supinated Grip
rest 60sec

Mixed intervals at consistent pace:

8 min amrap:
300/250 m row
10 DB push presses 35/25 lb
8 T2B

rest 4 minutes

8 min amrap:
400/300 m ski
10 push ups
20 air squats

rest 4 minutes

8 min amrap:
30 double unders
15 KB swings 24/16 kg
15 m walking lunges

Light Cardio 30-40 Minutes 1-2 HR Zone

• Mobility

7:00 Strict Pull + Super Sets + Metcon ( 9.10.2023 )
8:00 Bench Press + Super Sets + Metcon ( 11.10.2023 )

19:00 EasyWod

AMRAP 40

Row 1k
50 Sit-Ups
40 Air Squats
30 Push-ups
20 Pull-Ups
Bike 2k
1:00 Wall Sit
1:00 Plank Hold

3 eri painoista kuulaa
Heilautus 30,20,10
Rive+työntö 30,20,10
Maljakyykky 30,20,10
Tuck sit up 30, nilkan sivukosk.20, jalkojennosto 10