Halutessa kierto mukaan.

Lepo välissä 1min

LÄMMITTELY
60s./liike
1. Kyykky + kierrot
2. Eteentaivutus pumppailu + taaksetaivutus (toinen jalka taakse)
3. Ristikkäinen tuulimylly
4. Selälle rullaus + v-asennossa eteentaivutus
5. Skorpioni

KIERTOHARJOITUS
3 x 40s./20s.
1. Vaaka + polvennosto lp oik.
2. Vaaka + polvennosto lp vas.
3. Lp pään päällä marssi
4. V-nosto lp
5. Hollow hold + jalkojen ojennus

VOIMA
3 x 6 kulmasoutu
Sarjapalautus 1min

3 x 6 landmine rdl kierrolla
Sarjapalautus 1min

EXTRA: tabatas

3 Rounds for time

30/24 (cal) Air bike
20 Single-arm DB clean and jerks, alt @ 32.5/22.5kg
10 Bar muscle-ups

Time cap. 16:00

– Rest 8:00 –

3 Rounds for time
30 GHD sit-ups
30m Handstand walk

Time cap. 12:00

SESSION NOTES

Overview. Part A is a high-power triplet where the bike sets the tone, the dumbbell keeps you under load, and the muscle-ups demand control under fatigue. Part B shifts focus to midline endurance and overhead stability, with no movement that gives you a real break.
Strategy.
Part A – Hit the bike hard enough to set a fast pace, but not so much you blow up for the DB work. Keep the DB clean and jerks smooth, either steady singles or cycling through if you can sustain it. Plan your MU sets from the start to avoid failed reps (only go unbroken if you’re confident in your strategy) as grip and heart rate will already be elevated from the first two movements.
Part B – GHD: break early into sets you can repeat without slowing your cycle rate. Handstand walk: stay calm and keep attempts clean; if you fail, take a few deep breaths before retrying. The midline will be fatigued from the GHD. Stay engaged through your shoulders to keep your form on the HSW.
Instructions. Set equipment up fairly close but with some transition to recover. Set up a 25’/7.62m lane for the HSW.
Debrief. Take 2–3 minutes after the workout to reflect.
– Were your bike paces in Part A consistent across all 3 rounds?
. How well did you manage DB and MU fatigue: were your breaks planned or reactive?
– In Part B, did your GHD speed drop off or stay steady?
– How did midline fatigue affect your HSW execution?
– Name two (2) things you did well today. What’s one (1) thing you’ll change next time to improve consistency or output?
Movement options.
Alternate rep scheme (A) → 24/18 cal, 16 DB CnJ, 8 bMU or 18/14 (cal), 14 DB CnJ, 6 bMU
Alternate rep scheme (B) → 20 GHD, 50’ HSW
Air bike → BikeErg or Row for same calories
DB CnJ → Lighter DB, 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs) or 15/10kg (35/20lbs)
Bar muscle ups → Jumping bar muscle-ups with hip snaps → Chest-to-bar

Accessory

3 rounds for quality
5 strict chin ups (kumppari jos tarvii)
20-15s dip top hold*
15-10s bottom of the dip hold**
- rest as needed

*dipin yläasennossa pito (renkailla)
**dipin ala-asennossa pito (renkailla)

Skill

Emomx10-15
1) skill of your choice
2) rest
(3) rest)

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

-10-15s hang l-hold
-10+10m KB bottoms up hold+ front rack hold
-5-6 med ball roll
-20-30 hs-hold/ headstand hold

3 rounds for time

9 overhead squat @70
21 calories row
15 handstand pushups

Part A).
Skill Primer
Dip Muscle Clean, Tall Clean from Toes & Pause Push Jerk
(5-8 sets x 2+2+2 / 0:02 pause in the catch)

Part B).
Power Position Clean & Split Jerk
(6-8 sets x 2+2 / 55%-70%)

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!