BENCHMARK
For time:
Run 5,1 km

Scaled WOD
run 1,7km or 3,4km/ergo 20min

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

E5MOM x4:
6-12 OHS / 15 front squat
200-400m run

Target: Work < 3min / interval. Tailor running distance so, that it can be completed in less than 2 min.

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 miutes Jog

Peaking
Päivä 2

A.1) Hang snatch above knee
1.) Building weight
2.) 6×1 @80%

B.) Power clean + power jerk
1.) Building weight
2.) 5×1+1 @75%

C.1) Snatch pull
5×3 @100-110% of snatch

D.1) Snatch grip romanian deadlift off Blocks Above knee
5×3 damm heavy

E.1) Supinated barbel row
3×20

30min for quality:
8-12 double db bench press
6-10 tempo ring row*
4-6 + 4-6 kb windmill
8-12 + 8-12 landmine twist
accumulate 30-60s passive hang

Rest as needed.
*Tempo of ring row: 2s up - 2s hold - 2s lowering - 0-1s at the bottom

Target: RPE 6,5-7,5.

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 10:00 minutes.

FOR TIME OF:
30 CLEAN AND JERK 60/40 40/25

4-5 Rounds for quality and minimum rest:

10 Back squats
10 Bench press
Max reps strict pull-ups/Aussie pull-ups
10 Shoulder press
10 Dual DB bent over row
10 Weighted sit-ups

2:00 min lepo kierrosten väliin. Jokaiseen liikkeeseen kunnon polte ja pumppi.

Ja kyllä, tämä on ison Arskan ”Golden Six” -setti hieman muutettuna. 💪