Easy Pace Metcon
fOR 30-40 minutes of zone 2
For easy math you can use 65-75% of Max Heart rate
Heart Rate close to 135-150 bpm
This should be EASY work that you could have a conversation during.

For 8-10 rounds total
Rounds 1-4 or 1-5
Easy Pace Air Bike or BIke Erg
Perform every 2 min always C2B pull ups x 8-12 reps or normal kipping pull ups. Start with this movement then go to bike so total
will be 4-5 sets of pull ups
Rounds 5-8 or 6-10
Easy Pace Air Bike or BIke Erg
Perform every 2 min always Toes to bars x 10-15 reps or Kipping knee raises x 15-20 reps . Start with this movement then go to bike so total

Not necessary to measure calories, just keep your pace something you could hold for long time and good way to "check your pace is : try nose
breathing only, if thats impossible you are going too fast"

Weightlifting&Strenght
Snatch Push Press + OHS + Snatch Balance:
(3+2+1) x 3sets @ 80-85% 1RM Snatch
1+1+1 x 2 sets @95-100% of 1rm snatch
Rest 2 minutes between sets . Be Strong and have dedication when pushing that barbell up!

2 Pos Snatch (Below Knee+ Floor):
- (1+1) x 5 working sets. Use 60-80% of 1 rm snatch. Sharp lifts with good catch!
Rest 1-2 min bwn

Back Squats 3x3 reps
First "work set @78-83%
second @83-88%
Last one with 88-93% of 1rm back squat!
Rest as needed but no more than 3.5 min.

EMOM 20
odd : Ski erg x 175/200m @moderate/fast pace
even : DB Squat Snatches x 6-8 reps @15-22.5kg / 22.5-32.5 kg DB

Bike 20 minutes.

4 min easy
1 min 80%

Tempausveto ja allemeno

Kyykky 1x90%, 12x60%, 2x85%, 12x60%, 3x80%, 12x60%

QuadBlast 3 kierrosta

Weightlifting
Push Press 5x5
Work up to a challenging set! Goal about 75% of 1rm. (MUST BE SYNCRO)
rest 1.5-2 min and start with about with 50-55% of 1rm.

Workout Definition
Clean Lift Off (irroitus lattiasta ja nosto säären puoliväli, 3s pause siinä ) + Clean Pull + Clean + Jerk:
- (1+1+1+2 ) x 2 sets @70-75% of 1rm clean&jerk
- (1+1+1+1) x 2 sets @80-85% of 1rm clean&jerk
* Rest 2 minutes between sets

Clean Pull:
3x3 @ 95-100% 1RM Clean
Perform 3+3 single leg box jump / tai matale koroke mille hypyt.
rest 1.5-2 min bwn sets

Metcon
2 sets
10-20-30-40-30-20-10 reps
double unders
Perform 8 dumbbell SNATCH /clean&jerks always after double under round.
Men use 27.5-32.5kg DB and Women 17.5-22.5kg
first round snatches and second with Clean&Jerks
Rest 1:1 bwn

Goal is to get Unbroken set on Double unders. Try to keep good rhytmh on db work, while swiching db in the air hand to hand. This will be pretty challenging and some shoulder burn is 100% sure.

1-2-3-4-5-6-7-8-9-10
T2B
10-9-8-7-6-5-4-3-2-1
Power Snacht 60/40

Harjoitus 1.

Vaihtoehto 1.

45min juoksu (20+10+5+5+5)
20 min ~65%
10 min ~70%
5min ~65%
5min ~75%
5min ~65%

Vaihtoehto 2.

35min juoksu (15+5+5+5+5)
15min ~65%
5min ~70%
5min ~65%
5min ~75%
5min ~65%

Ohjeet: Kokonaiskesto 45min tai 35min.
HUOM Uusi sykealue käytössä.

65% tuntuu helpolta/mukavalta. Hengitys kulkee mukavasti, tarvittaessa pystyt puhumaan puuskuttamatta. Vauhti on helppo säilyttää pitkään.

70% tuntuu kohtalaisen helpolta. Hengitys kulkee mukavasti, puhuessa voi pistää puuskuttamaan.. Juoksuvauhti kasvaa, mutta pystyt edelleen ylläpitämään sitä kohtalaisen helposti.

75% tuntuu hieman haastavammalta. Hengitys tihenee, mutta pystyt ylläpitämään vauhtia. Pystyt puhumaan, mutta se aiheuttaa selkeästi puuskuttamista.