50 power cleans (42,5/60 kg)
– At the top of every minute, perform 10 box jumps

Scaled WOD
For time:
30 hang power cleans
– At the top of every minute, perform 8 box jumps

5 Rounds for total reps

Set of Bar muscle-ups
1000m BikeErg

Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace)

Handstand push-up capacity

EMOM 16 (0:40/0:20)*
1) Wall-facing HSPUs
2) Strict HSPUs
3) Kipping HSPUs
4) Rest

E5-4-3-2-1MOM:
a) run (e.g. 800-600-400-200-100m)
b) row
c) bike erg / air bike / ski erg

Treenin flow: 1. kierros 5min intervalleja, 2. kierros 4min intervalleja jne. Varaa vaihtoihin aikaa n. 10-20% intervallin kestosta (5min seteissä 30-60s, minuutin intervalleissa noin 10s).

Tarkoitus: Jos olet treenannut paljon tällä viikolla, suosittelen tekemään tästä PK-treenin eli pysymään <70% maksimisykkeistä. Jos taas haluat irrotella, tästä saa tehtyä juuri niin kovan treenin kuin itse haluat.

Rasittavuus: RPE 6-9

E3MOM x 3

10 Thruster
10 Power Clean
6 Burpee
5 Thruster
5 Power Clean
3 Burpee

45/30 kg

YRITÄ SELVITÄ. 😁
Skaalaa kierroksen toistot puoliksi jos hapottaa.

A,
Tempo Front Squat 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and regular up.

B,
For time:
12 Ring Muscle-ups
21 Echo Bike Calories
9 Ring Muscle-ups
15 Echo Bike Calories
6 Ring Muscle-ups
9 Echo Bike Calories

Goal
Sub 10 mins

C,
ATYTs 3x10

Rest as needed between sets.

Back squat, Rest 3:00 between work sets

Build to heavy 5 (H5) @ RPE 8 (82-86%)
+
2 x 5 @ 85-90%H5

-6-8 K2E
-10 DB Z-press
-1min sorenson hold
-1min chinese plank
-10 DB scull crushers

*rest between rnds

-6 HSPU
-2 rope climbs
-20 DU
*rest as needed between movements and rounds.

5 rounds consistency:
800 m run or bike 2000/1600 m
30 KB swings 24/16 kg
20 hand release push ups
2 min rest