Row intervals

1500m Row @ 20spm (strokes per minute)
1500m Row @ 22spm
1500m Row @ 24spm
1500m Row @ 20-24spm*

Rest 3:00 b/t intervals

** You can choose the stroke rate that felt the best for the final interval (from 20 to 24)*

Pace. Start the first interval at a low rate (20-22spm) and a moderately challenging (repeatable) pace for the 1.5km piece. Then as you increase your rate on each interval aim to speed up your 500m split by the same amount in seconds ( = from 20spm to 22spm, increase your 500m pace by 2-seconds, e.g. from 1:54 to 1:52/500m). Aim for the final interval to be your fastest one of the day.
Intent. We continue to explore producing power on the rower at different rates. This weeks focus is on lower rates.

Warm Up
2 rounds
2 min cardio
20 banded side steps + 20 banded air squat
20 band pull aparts + 5 pass thoughs
20 alt leg v-ups
then weightlifting skill for few minutes and start working sets

Strenght
Hang Power Snatch + Power Snatch 6x3+3reps@light/mod weight
rest 1-2 min bwn sets
Snatch Deadlifts 4x4reps, building in weights
rest 1-2 min bwn sets

Metcon
2x4 min amrap / 2 min rest bwn
8-12 wall ball shots
8-12 american kb swings
8/10 calories cardio machine
target is complete 2 rounds on that 4 min amrap

Voima
E3MOM, 3 rounds
6-10 push up
-matala tanko

WOD
4 rounds 40s work/20s rest
ground to overhead (wb)
worm push up
ring row
bike

EMOM 21

Minute 1 : Row 15/11 Cal
Minute 2 : 5 Strict Chin-Ups
Minute 3 : 15 GHDSU, Shoulders on hip line

Bench Press 1RM

Build 1 RM.

Front Squat 1RM

• rakenna viimeiset järkevästi, eli pienillä korotuksilla 10kilon nousu ei ole pieni korotus!

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Kässäriä ja käsilläkävelyä

"PYYNNÖSTÄ TILATTU" 😁
TREENI SELVIÄÄ SALILLA
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Jenni 40

1984m row / 3968m bike erg/ 90cal echo

Sitten 4 kierrosta:
Punnerrus 10
Am. Heilautus 10
Burpee 10
Rive+työntö/vp 10
Thruster 10
Vatsarutistus kuulalla 10

TC 30 min

EMOM9:
a) 10-20 wb
b) 10-20 sit up
c) 10-20 s.a. alt. db snatch

Työaika 20-40s / min. Pyri tekemään 1-2 pitkää sarjaa / liike.