Every 2:30 for 5 sets

10-12 Box Handstand Push-ups/ Pike push up
10-12 Ring Rows

2-3hlön ryhmässä:

2000m hiihto

100x tempaus kahdella käsipainolla

4000m pyörä

200x veto etunojasta

2000m soutu

100x kyykky

Front squat

3 x 2 @ 70/75/80%, rest 3:00 between sets

– Intentionally lighter sets. All reps should feel explosive ( = avoid grinding reps)

4 Rounds For Time :

10 Box Jumps 24/20"
10 Push-Ups
10 Squats w/ Plate 20/15kg
10 Sit-Ups

TC 12

Weighted Dip 5x3

4 sets:
6 Double DB Single Leg Romanian Deadlift
- Rest as needed btw sets

3 Rounds of

3x 3min ON/1min OFF
Row
Ski
Bike

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