2-4-6-8…
Burpees
DB alternating split snatches (15/22.5 kg)
Knees-to-elbows

Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s Standing bike erg, damper set 10

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Bike workout

8 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 70%, normal damper set

5:00 min @ 85-90 RPM with damper set -1*

5 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 85-90 RPM, damper set -1

5:00 min @ 85-90 RPM with damper set -1

• (ex: if you used damper set 5 for the 20 min test, use damper set 4)

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Bonus:

3 rounds of:
2:00 min lateral barbell step over
2:00 min lateral barbell step under

Hanging from pull-up bar, accumulate 3:00 minutes.

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HEAVY WEEK 10/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

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2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN BAL + OHS
3[1+1]@92-97% sn-% pal 2min

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SN *Pause At The Knee
6x1@80-84% pal 2min

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GM HIP HINGE & REAR LUNGE
3[5+5]@RPE9 *1-2 reps reserve pal 2min

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SN PULL
4x1@92-97% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

5 HIP THRUST, BB+weight
MAX REPS PULL UP with 5 sec negative, myötäote
5+5 1-ARM OH COSSACK SQUAT, BW/DB

3 rounds:
30m Double DB Walking Lunges 2x15/10kg
10 Pull-ups
30m Dual KB Front Rack Carry (heavy)
Rest 1-2min btw rounds

Warm Up
3 min ski erg or rowing then

Gymnastic skills / Strenght
A) Movement prep
3 Rounds of:
2/side (each way) Weighted Big Arm Circles (controlled)
8 Lateral Romanian Lunge
10 Tactical Ankle Rocks

3 – 2 – 1
Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
Reverse Snow angels
Skin the cats on rings

STRENGHT
4 sets
B1. Speed Bench Press x3 reps @60-65 % of 1rm. Slowly down, pause for second and fast up
rest 1 min
B2. STRICT c2b CHIN UPS / chin ups for speed x4 reps ; slowly down, fast up,
rest 2-3 min

SKILLS
2 rounds
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 single leg transition drill
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Finisher
Bar / Ring muscle ups / Jumping MU – 10-20 reps in

Workout
Sandbag over shoulder, build to working weight in sets of 2 to 4 reps
between sets, practice handstand push ups, focusing on hand placement/distance and a smooth and efficient kick up into position. Build to the desired deficit also.
+
2 rounds
2 Sandbag over shoulder
2 Deficit handstand push up
1 rope climb
1 min row bwn round

Metcon
3 rounds for time
4-6 Sandbag over the shoulder
9-7-5 Deficit KIPPING handstand push up, 20kg plates
2-3 Rope climbs
Target time. < 12-minutes

Cool down
30-45sek kevyt venytys per alue
etureidet
leg across body strech
cobra downdog pose alt time
yläselän ja alaselän alue prayer posessa

ACCESSORY
abs

3 rounds:
10 v-ups
10s hollow hold
10 hollow rock
10 v-ups
Rest 1min between rounds

4 rounds for time:
20/16cal AB / Ski
30m Double DB Walking Lunges 2x15/10kg
10 C2B
30m Dual KB Front Rack Carry (heavy)
Rest 1min btw rounds

• Alt. btw AB & ski each round

6 sets of Front Squats
Set 1: 3 @80%
Set 2: 3 @80%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 2 @85%
Set 6: 3 @85-87%

In every 5mins x 7 sets:
200m run with wall ball
15 wall ball@9/6kg
10 box jump@60/50cm
5 devilpress @2x15/10kg

Goal: around 60 sec rest on each interval

Alt. btw 1, 2 and 3
1: 15 Hollow Rocks
2: 15 Push-ups
3: 15 Plate GTOH