5 RFT:

20/16 Cal Echo Bike**
50 Double Unders Unbroken

** Must Be Completed Under 1 Minute

TC 15

• Athletes will need to decide how long to rest before each movement in order to complete the task at hand.

• If you break up the double unders, you will have to start the set over.

• If you don't´s complete the bike under a minute you'll need to complete the bike again. Athletes will need to average 400/320 watts to complete the bike under 1:00

• Athletes should not move through this like a typical 5 round workout. Rest will be needed but that rest, again is up to the athlete.

40min Perusjyystö ”for quality”
-4x10min ( A+B+A+B)

A.)
• 10-30s hang
• 5 downdog + cobra+ scorpion
• 10+30s shoulder rotation+ wall hinge hold
• 10 lying snow angels
• bird dog + abs crunch

B.)
• 5/5/5 wall squats
• 10-20 banded march
• 10 90/90 switches + hip open
• Lower body combo:
- 3 hip flexor
- 3 hip stretch
- 3 low dragon with rotation

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Olympic Wall Squat
1:00/1:00 Twists Cross Stretch (R/L)
1:00 Corpse Pose

WORKOUT 2

MEDIUM LIGHT WEEK 2/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@73% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@80% jerk-% pal 2min

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FRONT + BACK SQUAT
3+2@up to 80% fs-% pal 3min

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CLEAN HIGH PULL slowly down *first reps full foot
3x3@70% jerk-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)
10 REVERCE HYPER
10-15 WINDMILL

Bench press 4 RM, then 3x4 @ 90%

Basic Endurance 50 Minutes :

Machine A) 55 / 45 Calories
Machine B) 55 / 45 Calories

Every time you change Machine Perform 7 Hanging Knee Raise

2min AMRAP /1min off
3rounds total.
A)
10wb
10 hspu
30 DU

B)
6 hang power Clean @40/60
8 BOB
10 pull up/ 10 C3b /5MU

C)
10 DB snatch
Nojikset + 5 dipit
10 cal row

D)
10 KB swings
10 t2r / 3rmu
10 m hs walk / 15 Shoulder taps/ 4 try

+1min Rest

MEDIUM LIGHT WEEK 2/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

10-15 REPS: WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10 BEAR CRAWL BIRD DOG *hold 8-10 sec

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 PRESS to JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
2 PWR JERK into SQUAT JERK *pwr j bottom pos. 3sec pause then sj
2 GMS SPLIT JERK DROP

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCK POWER SNATCH + OHS *bb high above knee
3+3@60%, 3+3@65%, 2[3+3]@70% sn-% pal 2min

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CLEAN + SPLIT JERK
1+2@70%, 1+2@75%, 1+1@80%, 1+2@70%, 1+2@75%, 1+1@80%, 1+2@70% jerk-% pal 2min

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RDL *sn grip
4x3@70-80% sn-% pal 2-3min

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SHOULDER PRESS
4x2@up to 35-40% jerk-% pal 2-3min

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BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[4+4+4]@bb pal 1-2min

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POWER CLEAN + POWER JERK
3+3@bb, 2[2+3]@up to 50%, 1+3@60%, 5[1+3]@71% jerk-% pal 2min

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SNATCH PUSH PRESS + OHS
2[4+1]@50%, 4+1@60%, 2[3+1]@71%, 3[3+1]@81%, (2+1@91%) sn-% pal 2min (*) jos kuleksii

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BLOCKS CLEAN (HIGH) PULL *bb above knee
3@81%, 2x3@91%, 3x3@101%, 1-2x3@106% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)
15-30 ELBOW PLANK KNEES TO ELBOWS
10@BB+weight BENT OVER ROW *vastaote
6@BB CURL *hauiskääntö

WORKOUT 1

MEDIUM LIGHT WEEK 2/13

WARM UP n.15-20min SAMA

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
2+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@58% pal 2min

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PAUSE CLEAN PULL + CLEAN + JERK *pause 2cm floor + knee + power position
1+1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@68% pal 2min

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BACK SQUAT
3@up to 85% pal 2min

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RDL *sn grip
3x3@60-70% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)
15 ROMAN CHAIR SIT UP
10@weight REAR DELT FLY
10@weight BACK RAISE

Muscle Clean + Shoulder Press, Climb in Heavy ( 7 sets )

Power Clean + Push Jerks, Climb in Heavy ( 7 Sets )

Front Squat 3 x 2 @ 80 %