LÄMMÖT kesto 20 min
HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

2 rounds:
5-8 Box Jump, syväkyykystä
5 + 5 Half Kneeling Windmill
8 + 8 Dead Bug - asetu selinmakuulle jalat koukussa ja jalkapohjat lattiassa. Vie kädet suorina kohti kattoa. Säilytä koko liikkeen ajan alaselässä luonnollinen notko (älä paina alaselkää alustaan). Hengitä sisään, uloshengityksellä kurkota oikealla kädellä korkealle kohti kattoa. Ime samalla napaa sisään ja oikean puolen kylkiluita kohti vasenta lonkkaa. Sisäänhengityksellä laske lapaluu lattiaan.
4[1+1+1] Side Squat + Down Dog Toe Taps + Side Squat
5 + 5 Hip Airplane

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1-2 rounds: Snatch (Sn) Grip
3+3+3 Sn High Pull + Hip Dip Sn + Hip Sn
3+3+3 Hip Tall Sn (Standing On Toes) + OHS + Shoulder Press
3+3+3 Sn Pull + Sn Panda Pull + Muscle Sn
3+3+3 Ninja Sn + Sn Push Press + Sn Balance
3+3+3 Muscle Sn In Squat + Sots Press + Sn Drop

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MUSCLE SNATCH + HIP SNATCH + SN BALANCE
2[2+1+2]@nousu 50%, 3[1+1+2]@55% te-% pal 2min

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BLOCKS SN HIGH PULL + SNATCH (tangon korkeus polven yläpuolella)
2[2+2]@50%, 2[2+2]@60%, 2[2+1]@70%, 3[2+1]@76-81% te-% pal 2min

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KYYKKYHYPPY 4x5@tanko, pal 2min

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SNATCH PULL + SNATCH PULL Below Knee
1+3@70%, 1+3@81%, 3[1+3]@91, 1+3@101% te-% pal 2min

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OHS PAUSE 3 sec pohjassa, te-ote
3@50%, 3@60%, 3x3@70% te-% pal 2min

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OHEISHARJOITTEET 2-3 kierrosta
6-10 GOOD MORNING selän kulma vaakaan, kevyt kuorma
6-10 FEED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas
6-10+6-10 FLOOR BENCH, DB/KB

DYNAAMISET VENYTTELYT 5-10 min, 10-20s liike/puoli, TEE KOTONA!

Warm up after rowing metcon
1 set
:20 RIng Support HOLD
:20 Active Bar Hang
:10 Ring Dip hold
:10 Chin over bar hold
2-3 kipping or banded strict dips
2-3 strict pull ups
1-2 bar mu or burpee c2b

FOR QUALITY
15-12-9-6-3 reps
Kipping Ring dips or strict banded (goal to finish in 1-2 set per reps scheme!)
5-4-3-2-1 reps
Bar Muscle Ups or Burpee C2B Pull ups

Cool down
2-3 min light cardio
1+1 min pec/front shoulder smash with roller, laying on floor
1+1 min bicep/chest strech againts wall
2+2 min upperback/lat smash with roller

Week 7
That Row Workout
Workout Definition
600m at 6min test (or fast) pace,
300m at easy (active recovery) pace,
600m at 6min test (or fast) pace,
300m at easy (active recovery) pace,
No rest,
4x (30sec at sprint pace, 60sec rest)
600m at 6min test (or fast) pace,
300m at easy (active recovery) pace,

Record total workout time

Gymnastic skills
HS walking = Warm up first with HS HOLD against wall and some kick to handstands then get 15-30m in of HS walk
even if its 1-2 meter at one set. you can do it!
Other Opition
Prep yourself for HS position and test 2 times short hs walk 3-5m
then
amrap 2 of HS walking = max meters in 2 minutes.

Accessory Work
3-4 sets :
2-3 legless or normal rope climb
10-15 ghd sit ups (use medball if necessary on extra weight)
10-15 hip extensions on ghd bench
rest 2-3 min

Kyykky 2x95%

Stoppi-kyykky 3x3x70%
-2s stoppi

Penkki 3x2x80%

70 GHD sit ups, break any how

7 Min AMRAP
4 DBL DB Squats 3 HSPU
8 DBL DB Squats 6 HSPU
12 DBL DB Squats 9 HSPU
etc..
@22.5/15
- scale to Db push press if not doing RX HSPU
- Intent is to move fast between movements

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 step back lunge
5 1 arm ring row e/s
10 banded dead bug

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For Time
3k Row
200 Double Unders
1k Run

3 ROUNDS FOR QUALITY
10 STAND UPS
10 SIDE SQUATS
6 WINDSHIELD WIPERS
6 PASS TROUGHS
10 S L-SIT

6x400m Run
Rest 1:00 btw sets
Rest 3:00
2x1600m Run
Rest 1:00 btw sets
Rest 3:00
6x400m Run
Rest 1:00 btw sets

• Zone 2 effot (60-70% of max heart rate)
• Use this to recover from this weeks workouts and prepare yourself for the week ahead
• Record total time