note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
then 2-3x

6-10reps of tempo bench press, go up on weighs
1 half rope climb or 1 normal rope climb

Strenght
Bench Press 4+4+3+3reps@65-70-75-80% of 1rm
right after bench press perform 1 rope climb
rest as needed bwn sets

Skill/Condtioning/Quality training
2 sets
1st round = 3 wall walks / 2nd round 10-15m hs walk
1min of double unders training
8-12 toes to bars
1st round = 6-8 c2b pull ups / 2nd round 10-12 pull ups (tai 1st round 3-5 ring mu/ 2nd 5-7 bmu) or some mix (bmu/c2b)
rest 1:1 bwn sets

Metcon (80-90% effort)
2 rounds for time
4 sandbag cleans @45kg
6+6 single arm db oh lunge walk with rx db (R/L) (eli 12 askelta yhteensä)
10 burpee over db (side ways)

rest 5 minutes

Metcon (80-90% effort)
for time
12-9-6 reps
calories air bike
4-8-12 reps
Kip hspu

AMRAP 7

2-4-6-etc. Wall walks
1-2-3-etc. Rope climbs

Intent. Accumulate excellent repetitions of wall walks and rope climb. This is a common movement combo where fatigue accumulates quickly. Be intentional with your breaks in-between with the aim of keeping a steady pace for the whole 7-minutes.

Movement options.
Wall walk → easier rep scheme (1-2-3-etc)
Rope climb → Pull to standing from the floor (2 – 4/climb)

A)
Complex #1
3 rounds with double KB
3 clean
6 alt. front rack reverse lunge
3 front squat
3 swing
@heavy

B)
Complex #2
3 rounds
6 alt. gorilla row
3/3 push press
6 push up

C)
EMOM 9’
1: 20 swing @heavy
2: 45” plank
3:12 windshield wiper with KB

For time:
Buy in:
100m shuttle run
8/10 cal airbike
21 power clean @45/30kg
8/10 cal airbike
15 frontsquat
8/10 cal airbike
9 STOH

T.C.: 10'

For time

• 50 alternating dumbbell snatches
• 40 dumbbell lunges
• 30 lateral burpees over the dumbbell

3-5 sets, 10-15 reps:
1. 30-60sec Weighted Plank
2. Hanging Knee Raises
3. Russian Twist
4. Side Bends

Every 5min x 5:
24 WB 9/6kg
16/13cal Row
8 Clean and Jerks @43/30kg

Deadlift

5-4-3-2-1

Painot kasvaa kun toistot vähenee
Tauko fiiliksen mukaan
Lisää viime kerrasta

Dumbell bench press

4x10