25 min laadukkaasti

4-6 Säkkiä olalle
5-8 Boxihyppyä
4-6 Raakaleukaa/ Rengassoutua
90s Konetta tai hölkkää

STRENGTH

EMOM 15 minutes (RPE 7)
Min 1: 6 Front Squat
Min 2: 25s Front Rack Hold
Min 3: 15s Bottom Squat Hold

WOD

Buy in: 750/600m Row
Then For Time:
8 Lying to standing Rope Climb
20m Dual Kettlebell Farmer's Lunges@2x16/12kg
4 Wall Walks
4 Lying to standing Rope Climb
10m Dual Kettlebell Farmer's Lunges
2 Wall Walks

TC:11 min

Rx+: 4/2 Rope Climb, KB@2x24/16kg,6/3 Wall Walk

ACCESSORY

2x
8/8 Reverse Clamshell
20/20s Modified Copenhagen Plank

Alternate A1 / A2

A1. Push press,rest 1:30 before A2
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

A2. Standing single-arm DB Row – 4 x 6-8/side @ RPE 9 (1 RIR), Rest 2:00 before A1

– Do your first set @ or around 81%1RM push press, then build up within the percentage range if you can over the remaining sets
– The final set is 4 or more reps @ the same weight or heavier than your previous set

3 x 30s on, 10s. off
single unders
X band walk
Plate hold deadbug
Lateral bound

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Deficit deadlift 2x3

For Time:
Run 7 km

Voima
E2,5MOM, 4rds
DL 5

Metcon
4rds For time w/ partner:
16 DL
32 WB
64 Jump over line

Choose one of the options for the day

A) Option 1 – Fast finish long bike
1 – 2hr Bike @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 15:00-25:00 of the ride. Make sure the total time spent on “base” pace (see above) is at least 45:00

– Keep the session to 1-1.5hrs if on a BikeErg and 1-2hrs if biking outside

Option 2 – Fast finish long run
8 – 13km Run @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 2.5km. Make sure the total time spent on “base” pace (see above) is at least 45:00

– Aim for 50-70 minutes of running

Deadlift

3 x 3 @ 84+% (1-2 RIR), rest 3:00 between sets

– Do your first set @ or around 84%1RM deadlift, then build up (sticking to RIR) if you can over the remaining sets.

Kuntoportaissa harjoittelua