1:00 Air bike @ easy pace
0:30 Air bike @ moderate pace
0:20 Air bike @ harder pace
0:10 Air bike @ hardest pace

Rest 0:30

1:00 Row @ easy pace
0:30 Row @ moderate pace
0:20 Row @ harder pace
0:10 Row @ hardest pace

Rest 0:30

”Kuin mummo lumessa”

20km Ski for time
Do 5 Burpees in every 2 min.

Start with ski.
Time cap 99min

Tuplahypyt,köysikiipeily&ttb🤩

3-4 rounds, 10 reps each:
- Downward Dog To Toe Tap (1=1)
- DB Sidelying Shoulder External Rotation (light)
- SA KB Bottom Up Press (light)
- 90° Arm External Rotation Stretch w/ Stick
- Banded Face Pulls + Rotation
- Scapula Push-up
- Kneeling Thoracic Reach + Rotation
- Banded Scapular Pull Down
Take it easy and rest as needed. Focus on control and quality movement!!!

4-5 rounds:
3min Machine of Choice
5-10 High Box Jumps 80/60cm
3min Machine of Choice
10 Burpees
- Rest 1min btw rounds

WARM UP

20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 40-60min
4min easy machine
40m D ball carry
40m farmer carry
10-20 GHD sit up
10-20m hs walk / 2-4 wall walk

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

Every 2' for 8 rounds Build to challenge

1 Snatch grip DL
1 Hang snatch pull
1 Hang squat snatch

12'min Warm up

10 Cal Ski / Run
6-8 Pull-ups
2 Deadlifts
2 Hang Power cleans
2 Front squats
2 Push presses
2 Back squats

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Paused front squat + Front squa

4 x 1+2 @ RPE 8 (2 RIR, 75+%), Rest 3:00-4:00 b/t sets

– Pause for 1-second in the bottom of the first rep