-RPE 8-9
-3min rest

-RPE 8-9
-3min rest

Hyrox 4 x 8min AMRAP

AMRAP 1

12 x Burpee to bar
15 x Wallballs

AMRAP 2

12/9 cal Ski
14 x Gorilla rows
15 x KB swings (Ru)

AMRAP 3

15x Box jumpovers
20m Walking lunges

AMRAP 4

12/9 cal Row
12 x HRPU

2min rest in between the sets

Etukyykky
4x4 v1

8min ajan
7-10 Cal
12 KK-Heilautus
6-10 Punnerrusta
5+5 Vuorikiipeilijä

3 Rounds in 2:45 minutes Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

3 Rounds in 2:30 Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

( Row 500/450 in 3 min, Bike 1000/950m in 3 min, Run 400 in 3 min... etc.

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 2 – 5 Ring muscle-ups, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)

• Aim to walk each segment as fast as possible

• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Be conscious of your hands on the ring MUs, wear grips and don’t push sets to a point where you might tear.

Flow. You’ll do all 2 to 3 rounds of a single movement, before moving to the next. (i.e. you’ll do 2-3 x 2-min monostructural + 2-min Ring muscle-ups BEFORE moving to 2-3x 2-min monostructural + 2-min TTBs etc.)

Number of rounds. Choose based on how your body is feeling. You can do 2 rounds on some movements and 3 on others (consider also, which movements do you need to work on the most).

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
Ring muscle-up → Seated muscle ups, assist with the feet as needed → Box Russian dips
Toes-to-bars → Hanging knee raise
Single leg squats → Pistols to a band → Single leg squats to a box
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall → Handstand plate step ups → Handstand small steps → Handstand shrugs

Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Workout for quality
rest as needed bwn parts.
Part 1
2 rounds
2-3 min easy bike erg
8-12 tempo bulgarian split squat with bodyweight R/L
16-20 double dumbbell bench press @15/22.5kg's
:20-30 copenhagen plank hold (voit pitää myös jalkaa koukussa)

Part 2
2 rounds
2-3 min easy run
16-20 american kb swings @16/24kg
8-12 strict chin ups
:20-30 Knee tuck hold

Part 3
2 rounds
2-3 min double unders/drag rope double under training (pätki sopivasti et on suht helppoa)
8-12 single leg RDL with 1 dumbbell R/L
16-20 alternating hand hang clean&push press with 1 dumbbell
:20-30 single arm kb bottom up carrying (90/90)

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 22:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
PC+J→ 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

AMRAP 15

3-4 minutes Cardio
3 rounds :
5 Push-Ups
10 Sit-Ups
15 Air Squats

AMRAP 15

3-4 minutes Cardio
2 rounds :
20 Shoulder Taps
30 DeadBugs
40-60 sec Wallsit

AMRAP 15

3-4 minutes Cardio
25 Kettlebell Swing
10 + 10 Suitcase Deadlift
20 Leg Raises over KB

3 kierrosta kaverin kanssa ”aikaa vastaan”
A ja B osiot vuorotellen

A.
30 wall ball
30 mave 2 raskaalla kuulalla
30 burpee kuulan yli
- 2 min huili
B.
50 am. heiluri
50 abmat istumaannousu
50 cal ergo
- 2 min huili

Toistot saa jakaa miten parhaaksi näkee

Ensin osio A, 2min huili. Sitten osio B, huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

Tc 40 min