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60-120min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskestävyyttä sekä totuttaa jalkoja pidempi kestoiseen juoksuun. Tavoite on juosta yhtäjaksoisesti 60-120 minuuttia matalilla sykkeillä.

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WARM-UP:

2-3 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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Eilinen/Lepo

5 Rounds for Time

10 pull ups
20 push ups
40 sit ups
50 air squats
3 minutes rest between each set

1 - 4:14
2 - 12:18 (5:04)
3 - 22:19 (7:01)
4 - 31.57 (7:36)
5 - 41:49 (7:32)

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

EMOM:
7 Burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

For time:

1,2 km hill trail run or 3 / 2,5 km bike
100 KB swing snatches
1,2 km hill trail run or 3 / 2,5 km bike
100 wall balls
1,2 km hill trail run or 1,5 / 1,3 km row

40 min timecap.

Back squat 5-5-5+
Start @ moderate weight and add weight every set. Last set is an amrap with 5 as a minimum
+
4 rounds
In 3min
3 rounds of
10 back squats 20/15kg
10 push press behind neck 20/15kg
Amrap Burpees
1min rest

Complete as many rounds as possible in 15 minutes of

• 12 muscle-ups
• 36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

30 boxjumps
30 c2b
30 kb swing
30 frnt squat
30 t2b
30 push press
30 deadlift
30 wallball
30 burpees
100 du

For 40 minutes at consistent pace:
800 m run or row
15 KB deadlifts
800 m run or row
15 wall balls