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

3 rounds
Single arm banded pull down 12+12
Mixed grip pull up 4-6 + 4-6
Bicep 90 hold 25-35sec

3 rounds
Banded RDL x 15
Arch hold + banded row x 15
Hip thrust x 15 + 20sec hold on top

Tabata: bicep curl on wall

Tabata: banded row & hold

90 Minutes HR 1-2

You can change Ergos as you like

5 rounds:
10 GHD Sit-ups
20m Sandbag Bearhug Carry 60/40kg
30m Skillmill Sledge Push (8/6), running
40s Machine (hard)
- Rest 2-3min btw rounds

4 sets:
EMOM 9:
1: 10/8cal Row
2: 10/8cal Ski
3: 8/6cal AB

• Rest 3min btw sets
• Add 2cals every set

3-4rounds:

15-20s top of ring row
15-20s bottom of ring dip
15-20s L-sit