Warm-up

3x
15/12 Calories row
20 Lunge steps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

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Back squats

Climb up to a heavy set of 3 tempo back squats (3:3:X:1)
- 3s descend
- 3s pause at bottom
- Squat & reset.

Then 5 sets of 3 tempo back squats @ 90% of the heaviest set of 3 tempo back squats.

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Metcon

4 Rounds for time:
20 GHD sit-ups
30m Backrack weighted walking lunges 30/20kg
5 Wall walks

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Bonus

3 x 10+10 1-Legged deadlifts with dual dumbbells

3 x 10+10 Box step-ups with weights in front rack

Core:

5:00 minutes of continuous barbell side bends.

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Warm-up:

4:00 min light bike
4:00 min light row

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Bike & row workout

As many rounds as possible in 30:00 minutes of:
2000/1600m bike @ 80% Watt
500/400m row

Right into

10:00 min light bike

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Bonus

Dumbbell head pinch hold
4 sets of :30s work followed by :30s rest

Rope lowers
Accumulate 20-25 reps

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NOTE:

Tällaisenaan tämä harjoitus on kokonaisuutena erityisen pitkä ja kuluttava, sekä sen suoritukseen kuluu helposti lähemmäs kaksi tuntia. Voit halutessasi tehostaa harjoittelua sekä säästää aikaa tekemällä bonus -osion liikkeet lämmittelynä.
Toinen vaihtoehto on, että hajotat harjoituksen kahteen eri harjoituskertaan, joissa toisessa teet voimailut sekä bonukset ja toisessa teet kuntoharjoituksen.

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Warm-up:

3:00 min bike erg
+
3x
10+10 1-Arm deadlifts with single dumbbell
8 Kettlebell swings
6 Goblet squats
4 High box jumps
20 Plate hops

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Cleans

Build up to a heavy, but fast set of 3 cleans.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight

Deadlifts

15 @ 45%
12 @ 50%
9 @ 60%
3x6 @ 65%

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Metcon

Every minute on the minute for 40:00 minutes of:
1) 15/12 Calories bike erg (:45s)
2) 8 Burpee box jumps 24/20” (30-40s)
3) 13/10 Calories ski erg (:45s)
4) 60 Double-unders (30-40s)

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Bonus

5 x 10 Banded chest to bar pull-ups

4 sets of 12 Reverse hyper or weighted hip extensions

4 sets of 12 Toes up romanian deadlifts with dumbbells

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Warm-up

3x
18/15 Calories row
10+10 1-Arm upright row
8+8 1-Arm overhead squats
8+8 Windmills
5 High box jumps

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Snatches

Climb up to a heavy, but fast set of 2 snatches
No tng
no letting go
2 x same weight
Use around 20:00 minutes.

Then

4x4 Snatch pull from 5cm deficit @ 120%

Bench press

Set of 10 (3 reps in reserve)
2 x 8 (3 reps in reserve)
2 x 6 (3 reps in reserve)

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Rowing intervals

1500 - Damper 4-6
Rest 1:00
250 - Damper 2-3
Rest :30
250 - Damper 2-3
Rest 2:00
1000 - Damper 4-6
Rest 1:00
500 - Damper 2-3
Rest 1:00
500 - Damper 2-3

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Bonus:

4 x 12 Skull crusher
4 x 12 Bicep curl barbell

Core:

3x
15 GHD Sit-ups
:30s Plank on rings
30 Flutter kicks

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Warm-up:

3x
18/15 Calories row
6 Hang power snatches
8 Sotts press behind the neck
12 Overhead squats
5 High box jumps
20 Flutter kicks

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Hang power snatches:

Build up to a heavy set of 2 Hang power snatches in 12:00 minutes.

Then:
6 x 2 Hang power snatch @ 90% of the heaviest set of 2 hang power snatches

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Metcon:

3 Rounds for time:
1000/800m row
25 Power snatches 35/25kg
Rest 3:00 min between rounds

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Bonus:

4 x 12+12 1-Arm bent over row
4 x 12 Diamond push-ups

Core:

3x
15 V-ups
10 Hanging knee tucks
20 Heels over object taps

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Warm-up:

3:00 minutes of rowing
+
3x
10 Kettlebell swings
5 Deadlifts
5 Hang power cleans
5 Front squats
5 High box jumps

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Cleans

Build up to a heavy, but fast set of 2 cleans.
No “touch and go”
No dropping the bar
2 sets with same weight before adding more weight

Deadlifts

15 @ 45%
12 @ 55%
9 @ 65%
4x5 @ 75%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 17/14 Calories row

2) 14 GHD Sit-ups

3) 17/14 Calories bike erg

4) 6/5 Sandbag cleans

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Bonus:

5 x 10 Banded chest to bar pull-ups
4 x 12 Reverse hyper or weighted hip extension

Core:

5x
1:00 sandbag bearhug hold

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Warm-up:

5:00 min light bike
Right into
5x
:40s @ 75%
:20s @ 90%

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Bike workout

5 Rounds of:
3:00 min @ 75%
2:00 @ 90%
1:00 @ 100%+

5-10 min cooldown

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Bonus:

Dumbbell head pinch hold, 5 x :30s/:30s
25-30 Rope lowers

Banded deathmarch with wallball in bearhug, accumulate 12:00 minutes

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For time:
21 DB thrusters
21 KBS
400m run
15 DB thrusters
15 KBS
400m run
9 DB Thrusters
9 KBS
400m run

Suora kuntoharjoitus. Keskity hengittämiseen ja kutittele punarajaa kokoajan. Kahdella käsipainolla. Valitse moderate painoiset käsipainot sekä kuula. Tavoite olisi jaksaa tehdä sarjat nippanappa putkeen sekä pystyä kiristämään juoksua loppua kohti. Viimeinen juoksu allout, koska harjoitus päättyy siihen!

Warm-up:

3:00 min row erg
+
3 Rounds of
10 Deadlifts
5 Hang power cleans
5 Front squats

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Cleans

Build up to a heavy, but fast set of 4 cleans.
- No “touch and go”
- No dropping the bar
- 2 sets with same weight before adding more weight

Deadlifts

Build up to a heavy single that moves relatively fast.
Then 3 sets of 3 with 5 second descent @ 85% (of heaviest lift)

Rest around 2:00 minutes between sets.

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Metcon (quality)

Every minute on the minute for total on 24 minutes (6 rounds)
1) 15/12 Calories row (40-45s)
2) 10 Dual kettlebell front squats 20/12kg (n. 30s)
3) 13/10 Calories ski erg (40-45s)
4) 10 Dual kettlebell swings 20/12kg (n. 30s)

*Ergometreissä aikaa pitäisi mennä noin 40-45s. Etukyykyt sekä swingit pitäisi olla valmiita noin 30s nurkilla. Räätälöi määriä tarpeen mukaan.

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Bonus:

3 x 15 Reverse hyper

3 x 15 Good morning with barbell

*Rest 1-2 minutes between sets. 4-5 reps in reserve.

5 sets of 1:00 min sandbag bearhug hold.

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Warm-up:

3:00 minutes of bike erg
+
3 Rounds of:
10 Deadlifts
7 Hang power cleans
7 Front squats
20 Alternating V-ups

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Cleans

Build up to a heavy, but fast set of 3 cleans.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight

Deadlifts

Build up to a heavy single that moves relatively fast.
Then 3 sets of 3 with 5 second descent @ 90% (of heaviest lift)
Rest around 2:00 minutes between sets.

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Metcon (quality)

Every minute on the minute for 28 minutes of:
1) 16/13 Calories row
2) 13 GHD Sit-ups
3) 16/13 Calories bike erg
4) 5/4 Sandbag cleans

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Bonus:

4 x 15 Reverse hyper

3 x 15 Seated good morning with barbell on back

*Rest 1-2 minutes between sets. 4-5 reps in reserve.

Sandbag bearhug hold, yhteensä 5:00 min

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