3 x läpi 30sec työ 30 sec lepo tai 40/20
plank switch
Kylkilankku vasen
kylkilankku oikea

3000m bike erg, 500m välein:
5 devils press 22,5/15kg
10 walking lunges 1 xkäsipaino
15 air squat

3 Rounds for time

2000/1800m BikeErg
25 GHD sit-ups
20 Single leg squats, alt
5 Rope climbs
100′ Handstand walk*

• HSW is in 25’/7.62m segments ( = 4 x 25’/7.62m)

Time cap. 35:00

Overview. Long workout with lots of technical/challenging movements. A good approach here is to move steady and aim to keep the transitions short (always get to work). Identify which movements will be your opportunities and which ones you need to look out for.

Strategy. One movement at a time = focused on what you’re doing, not thinking about the next thing. You can get a good time on this if you can just keep chipping away at the reps ( = smart breaks / sets so that you never need to take a longer break). Start smooth on the bike each time, then you can go a little faster in the middle and then ease off 100-200m before the transition to get quickly back on the GHD.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 25’ lane for the HSWs.

Debrief.
– How was your pacing overall in each part of the workout?
– Were you able to maintain your row pace? How about your DU sets?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
BikeErg → 1000/900m Row or SkiErg
GHD sit-up → GHD sit-up to parallel → Toes-to-bar → Ab-mat sit-up → V-up
Rope climb → Reduce reps (2, 3 or 4/round) → ½ length rope climbs → Rope climb pull-ups from floor (match our double Rx reps) → Rope pull-up (3-4/climb) → Towel pull-up (3-4/climb)
Single leg squat → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability
Handstand walk → Reduce distance (50 or 75’/round) → Seal walk (50, 75 or 100’/round)

Back squat
1x7
1x10

Clean & Jerk (1+2)

🧘‍♂️🧘‍♀️🧘

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
+
1 x 3 @ 85-90%H3

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
+
1 x 3 @ 85-90%H3

EMOM 16

1 Minute : 14 Shuttle Runs ( 6m )
2 Minute : 12 Push-Ups
3 Minute : 12 Ring Rows
4 Minute : 20 Air Squats

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

20min EMOM
1.min 10-15cal ergo
2.min 10-25 KB swings
3.min 8-12 bar over burpees
4.min 10 Power cleans (40/60kg)
5.min rest

Voima
E2MOM, 5rds
Hang power clean + push press 3

Metcon
Amrap 8
Hang power clean 6
Push press 6
Run/walk 1rd