Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
then 2-3x

6-10reps of tempo bench press, go up on weighs
1 half rope climb or 1 normal rope climb

Strenght
Bench Press 4+4+3+3reps@65-70-75-80% of 1rm
right after bench press perform 1 rope climb
rest as needed bwn sets

Skill/Condtioning/Quality training
2 sets
1st round = 3 wall walks / 2nd round 10-15m hs walk
1min of double unders training
8-12 toes to bars
1st round = 6-8 c2b pull ups / 2nd round 10-12 pull ups (tai 1st round 3-5 ring mu/ 2nd 5-7 bmu) or some mix (bmu/c2b)
rest 1:1 bwn sets

Metcon (80-90% effort)
2 rounds for time
4 sandbag cleans @45kg
6+6 single arm db oh lunge walk with rx db (R/L) (eli 12 askelta yhteensä)
10 burpee over db (side ways)

rest 5 minutes

Metcon (80-90% effort)
for time
12-9-6 reps
calories air bike
4-8-12 reps
Kip hspu

AMRAP 7

2-4-6-etc. Wall walks
1-2-3-etc. Rope climbs

Intent. Accumulate excellent repetitions of wall walks and rope climb. This is a common movement combo where fatigue accumulates quickly. Be intentional with your breaks in-between with the aim of keeping a steady pace for the whole 7-minutes.

Movement options.
Wall walk → easier rep scheme (1-2-3-etc)
Rope climb → Pull to standing from the floor (2 – 4/climb)

A)
Complex #1
3 rounds with double KB
3 clean
6 alt. front rack reverse lunge
3 front squat
3 swing
@heavy

B)
Complex #2
3 rounds
6 alt. gorilla row
3/3 push press
6 push up

C)
EMOM 9’
1: 20 swing @heavy
2: 45” plank
3:12 windshield wiper with KB

For time:
Buy in:
100m shuttle run
8/10 cal airbike
21 power clean @45/30kg
8/10 cal airbike
15 frontsquat
8/10 cal airbike
9 STOH

T.C.: 10'

For time

• 50 alternating dumbbell snatches
• 40 dumbbell lunges
• 30 lateral burpees over the dumbbell

3-5 sets, 10-15 reps:
1. 30-60sec Weighted Plank
2. Hanging Knee Raises
3. Russian Twist
4. Side Bends

Every 5min x 5:
24 WB 9/6kg
16/13cal Row
8 Clean and Jerks @43/30kg

Deadlift

5-4-3-2-1

Painot kasvaa kun toistot vähenee
Tauko fiiliksen mukaan
Lisää viime kerrasta

Dumbell bench press

4x10

30 minuutin perus- tai vauhtikestävyysharjoitus

Lämmittely 15min
400m juoksu
10–15 per jalka, yhden jalan varpaille nousu
6+6 samson venytys
10+10 seisten lonkan hallitut loitonnukset

Harjoitus, 30 minuuttia (Syke 60–75%/HR max ja 75–85%/HR max)

10 minuutin välein, 3 kierrosta

Taso 1. Noin 800m juoksu

Taso 2. Noin 1000m juoksu

Taso 3. Noin 1400-1500m juoksu

Valitse itsellesi sopiva matka. Lepoaika kierrosten välissä pitäisi olla vähintään 2 minuuttia. Voit itse päättää, onko harjoituksesi kevyempi peruskestävyysharjoitus vai vauhdikkaampi vauhtikestävyysharjoitus – valitse sen mukaan vauhtisi ja matkasi.