Warm up (10min)
5 min cardio, perform 3-4 burpee every min total 5 times.
then
5 push up to downdog pose
20m bear crawl
10m inch worm
10 scapula pull ups
10 kipping
10 ring row

Skill (25-30min)
Handstand push up training for 10-15 minutes
Kipping Pull up training for 10-15 minutes

Metcon
10 min amrap
3-4 pull ups
6-8 push ups
9-12 air squats
target is to get 8+ rounds.

LÄMMITTELY

12:00-15:00 Minuuttia:
:45s Pyörä
10 Boxille askellusta
:45s Soutu
5 Paholaisen punnerrusta kahdella käsipainolla
:45s Hiihto
10 Tiukkaa polvien nostoa tangosta roikkuen
Nouse painoissa ylöspäin lämpöjen aikana.

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KUNTOHARJOITUS

5:00 minuutin aikana niin monta toistoa kuin mahdollista:
Buy-in: 1000/800m pyörä

Loppuaikana niin monta toistoa kuin mahdollista:
Boxille askellus käsipainot salkkukannossa (raskas)

Lepo 2:00 minuuttia.

5:00 minuutin aikana niin monta toistoa kuin mahdollista:

Buy-in: 500/400m soutu

Loppuaikana niin monta toistoa kuin madollista:
Paholaisen punnerrus kahdella käsipainolla (keskiraskas)

Lepo 2:00 minuuttia.

5:00 minuutin aikana niin monta toistoa kuin mahdollista:
Buy-in: 500/400m hiihto
Loppuaikana niin monta toistoa kuin mahdollista:
Tiukkaa polvien nostoa tangosta roikkuen

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HUOMIOITA

Harjoituksen tavoite on kussakin osiossa tehdä niin monta toistoa kuin mahdollista. Jokaisessa osiossa harjoitus alkaa “buy-in” -osiolla ergometrin kanssa. Mitä nopeammin ergometri on valmis, sitä nopeammin pääsee itse asiaan!

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä ja voimakestävyyttä erityisesti otevoimaan. Valitse siis haastavat painot, mutta kuitenkin sellaiset, jolla saat tehtyä pitkää sarjaa sisään.

Ergometrin pitäisi olla valmiina kahden minuutin korvilla. Räätälöi siis tarpeen mukaan matkasta.

Partner workout
For time:
1-2-3-4-5-6-7-8-9-10 Devil’s Presses @2x20/15kg
10/8cal Ski

• 1 Partner on Devil’s Press and 1 on Ski. Each partner switches when both stations are completed. Both athletes must complete all the required reps.

Weighted Dip 3x2

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time
remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

We did this exact workout (or these weights were one of the scaling options) in our Quarterfinals prep = You should have a good idea of what to expect
For most people the right way to go is singles from the start.
For a few, it can make sense to do touch-and-go (either all reps or a set followed by fast singles) on the 1st barbell only. For even fewer (female athletes) it might make sense to do some touch-and-go on the 2nd barbell. You know if you’re this person, if you’re not sure, it’s better to start with singles and stay consistent.
As always, make the most out of the rest minute by using 1) big exhales, 2) swirling your mouth with a carb drink, 3) re-focusing on the next weight.
DO have someone help you with loading (and make sure they know what they’re doing) or use multiple barbells. DO NOT change the weights yourself (you’ll need the rest).
DO use a belt, maybe use lifting shoes (especially if squat cleaning)
Remember to start facing away from the barbell each time to avoid a penalty.
If you’re aiming for a semis spot (or very good on the clean and jerk), expect to have 4+ minutes on the final bar.
Choose plates that don’t bounce too much (to avoid wasting time chasing the barbell)

We did this exact workout (or these weights were one of the scaling options) in our Quarterfinals prep = You should have a good idea of what to expect
For most people the right way to go is singles from the start.
For a few, it can make sense to do touch-and-go (either all reps or a set followed by fast singles) on the 1st barbell only. For even fewer (female athletes) it might make sense to do some touch-and-go on the 2nd barbell. You know if you’re this person, if you’re not sure, it’s better to start with singles and stay consistent.
As always, make the most out of the rest minute by using 1) big exhales, 2) swirling your mouth with a carb drink, 3) re-focusing on the next weight.
DO have someone help you with loading (and make sure they know what they’re doing) or use multiple barbells. DO NOT change the weights yourself (you’ll need the rest).
DO use a belt, maybe use lifting shoes (especially if squat cleaning)
Remember to start facing away from the barbell each time to avoid a penalty.
If you’re aiming for a semis spot (or very good on the clean and jerk), expect to have 4+ minutes on the final bar.
Choose plates that don’t bounce too much (to avoid wasting time chasing the barbell)

In 10min, 4-5 sets:
3 Pull-up with extra weight / weighted pull-up

Clean and jerk

Build to a 1RM for the day.

30min AMRAP
3 Powers Cleans
6 bar over burpees
200m run w/sandbag
* -koko treeni sisällä*