EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Warm up 8 mins:
Teams of 2
Toinen soutaa
Toinen tekee:
20 jumping jacks
5 air squat
30 s venyttelyä

Voima:
Every 2 min x 5:
6-8 strict pull up
Tarvittaessa lisäpaino

Metcon:
3 rounds for time (cap 30 min):
Teams of 2, split reps however, You go, I go:
50 sit ups
50 KB thruster 16/12 kg
50 box jumps
50 KB swing 24/16 kg
50 cal row

Core:
25/10 s x 15 (5 rounds)
1) Side plank crunch R
2) Side plank crunch L
3) Alt. hollow leg raise
4) Upper ab crunch
5) Rest

Against a 20 minutes window complete:
From 0-10 min:
1,2 km hill trail run or 2000/1500 m row/ski
From 10-20 min:
Every 2 min x 5 sets:
6 pull ups
15 m dual DB suitcase walking lunges

4 Rounds – For time

400m Run
20 GHD sit-ups
15 Handstand push-ups
10 Front squats @ 83/61kg

Target <20 min TC 25

Overview. A longer piece like this will be decided on the middle rounds (2-3). They will be the hardest ones to keep your pace. Start your 1st round deliberately (use the transitions to control your pace) to set yourself up for success in those middle rounds. Your aim is to be able to still keep a good pace on your final 400m run.
Pacing. You cannot win the workout in the 1st round = Be intentional from the start. Aim for no faster than your 5km pace on the 1st run, you can then pick it up from there if needed (but this is something you might be able to hold on to). GHDs are intended to be done unbroken. You can break the HSPU up to 1-3 sets, depending on ability (if more than 3 sets, choose a movement option). The FS is intended as moderate heavy where you can still get through the sets unbroken.
The 1st 100m will be the hardest on the next run as legs will be heavy from the squats. Get yourself going ASAP and use those 1st 100m to find your rhythm.

70/47.5kg, 61/43kg

Push Press

3 x 3, across same weight
3 x 2, across same weight
4 x 1, climbing.

Go Every 2:00

Tukiliike-EMOM20 - for quality:
a) 2-3 + 2-3 hip aeroplane
b) 4-8 + 4-8 pass-through between boxes
c) accumulate 30-45s passive hang in high rings
d) accumulate 20-40s L-sit hold

Ei erillistä lepominuuttia, joten valitse työaika itsellesi sopivaksi sen mukaan. Keskitytään liikkeen laatuun tänään.

15-20min mobility of coach's choice

20 rounds, alternate movements every 45":

• 10 Box jumps
• 10-12 wall balls

5-4-3-2 Front squat
Every 3 mins

Tempusveto + raakatempaus + tempaus
4-5x 1+1+1 @70-75%

Tempaus
6x2 @ 80-85

Tempusveto
4x3 @100%

6-4-3-6-4-3 reps of Deadlift
Aim for same weights as last week