EMOM 25 (5 rounds):
1: 15/12cal Ski
2: 10 Alt. SA DB C&J 20/15kg
3: 15/12cal Ski
4: 10 Burpees
5: Rest

Rest 5:00

EMOM 25 (5 rounds):
1: 15/12cal AB
2: 10 Box Jumps 60/50cm
3: 15/12cal AB
4: 15 KBS (RU) 32/24kg
5: Rest

• Scale calories if needed

1-2-3-4-5-6-7-8-9-10

Dumbbell´s Squats 22,5/15kg
Bar-Facing Burpees

Remaining Time

1 RM Clean

Time Cap 12

• This workout is all about who can stay strong and hold their pace rounds 8 - 10

• We will want to move fast in the first few rounds but we should on do the if feel confident we can hold that pace throughout or that we know our pace will only slow down slightly.

• Transitions are key here. Take as little steps as possible between your squats and your burpees.

• Pace the burpees in a way that will allow you to hold on for unbroken sets of dumbbell squats.

5:00 Cardio
1:00 Banded Lat Stretch ( each )
1:00 Pigeon on Box ( each )
10 Shoulder Press
10 Front Squat
10 Push Press
10 Back Squat

For Time:

20-15-10-5

Box step Ups
Sit Ups
Kettlebell swing
Push Ups

Bench Press

3-3-3-5-5-5

Go Every 3:00

MEDIUM WEEK 3/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

10-15 REPS: WIRST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

40 MOUNTAIN CLIMBER

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 PAUSE CLEAN PULL *pause 2cm floor + knee + power position
3 CLEAN PULL to PWR position
3 CLEAN HIGH PULL *full foot
3 PANDA PULL

3 HIP CLEAN HIGH PULL *on the toes
3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN

3 SLOW MOTION CLEAN
PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER CLEAN + TALL CLEAN
1+1@up to 50% jerk-% pal 1min

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BLOCKS CLEAN *bb above knee
2@75%, 2@80%, 1@83%, 2@75%, 2@80%, 1@83% pal 2min

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JERK RHYTHM DIPS *3 dips + 1 split jerk
3[3+1]@up to 60% jerk-% pal 2min

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FRONT SQUAT + JERK DIP + SPLIT JERK
3+2+2@65-70%, 3+2+2@70-75%, 2[3+2+2]@75-80% pal 2min

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SNATCH HIGH PULL slowly down *first reps full foot
4x3@83% sn-% pal 2min

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PM VARKAUS su 29.1.2023

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HIP CLEAN BALANCE + SPLIT JERK
2[4+4]@bb pal 1-2min

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CLEAN + FRONT SQUAT + SPLIT JERK
3+3+3@bb, 2[2+2+2]@up to 50%, 2+2+2@60%, 2[2+2+2]@71%, 2+1+1@81%, 1+1+2@81%, 2-3[1+1+1]@86% jerk-% pal 2-3min

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SEATED PRESS
2x9@up to 35-40%, 5x9@40-45% jerk-% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

30sec SIDE PLANK
6@BB+weigth SEATED GOOD MORNING
8@DB HAMMER CURL

3 Rounds

1:30min work / 1:30min Rest

5-10 HSPU
5 Deadlift 100/70
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
3 sets 3 reps @65%
rest as needed

5 rounds for time:
30/24cal Row
30/24cal Ski
Rest 2mins

30s Banded Hamstring stretch ( each )
30s Push-Up to Down Dog
1:00 Active Spiderman
30s Banded Goodmorning
30s Handstand Hold