LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
10 Bird dogs
10 Deadbugs
5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

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TEMPAUS
Raakatempaus polvelta,
Nousu keskiraskaaseen 4 toiston sarjaan 12:00 minuutissa.

RINNALLEVETO & TYÖNTÖ

Nousu keskiraskaaseen kuormaan 2 x (raaka rinnalleveto & tasajalkaa työntö) 12:00 minuutissa.

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BONUS

Etukyykky,
10 x 2 (kevyt/keskiraskas)
Nosta aina alkavalla minuutilla

Kiertoharjoitus,

3 Kierrosta:
Lisäpainolla tuettu linkkuveitsi, maksimitoistot
Tiukat leuat, maksimitoistot

Räätälöi leuanveto siten, että saat vähintään 10 toistoa. Lepää 1:00-2:00 minuuttia kierrosten välissä.

Every 3minx4

6/4 cal echo bike
6 box jump overs
8 power snatch @42.5/30kg
6 overhead squat

• kierros aina kovaa
• koita joka kierros aina edellistä kovempaa 😎

3 Intervals, go every 12:00

AMRAP 3
30/24 (cal) Row
20 Thrusters (unbroken)*
AMAP Toes-to-bars in the remaining time

AMRAP 3
30/24 (cal) Row
20 Thrusters (unbroken)*
AMAP Chest-to-bar pull-ups in the remaining time

AMRAP 3
30/24 (cal) Row
20 Thrusters (unbroken)*
AMAP Bar-facing burpees in the remaining time

– Once you peel yourself off the floor after the work intervals, get up on a BikeErg and pedal at an easy pace for the rest of the recovery interval. Do this after the final work interval as well.

• All thruster sets must be done unbroken

Weight options. 52.5/35kg, 43/30kg, 35/25kg

Session overview. These 3-minute intervals will challenge both your aerobic and anaerobic capacity. The intent is to go HARD and then hope that you’ll recover enough in the next 9-minutes. Each effort is a row sprint into a big set of unbroken thrusters and then we see what you’ve got on the bar/burpees.
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 9-10/10, each interval should feel like you might not make it and if you do you might not recover in time for the next one. PUSH yourself and see what happens.
Pace. Faster than you’d like BUT with purpose, you’ll need to hit those thrusters unbroken AND have some left to keep moving till the end of the interval.

Rep scheme → If you cannot get at least 30-seconds in the final part, drop the row calories to 24/18.
Row → BikeErg/Air bike/SkiErg for same calories
Thrusters → see weight options
Toes-to-bars → Toes-to-rings
Chest-to-bar pull-ups → Pull-ups

Row Intervals

7 x 500m. Go Every 5:00

Partner workout :
You Go , I Go
In 32 mins complete :
63-45-27
Single dumbell thruster @22,5/15kg
Sit up
Up - down box jump @60/50cm

Remaining time :
Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)

2-3sets:
10+10 Db row
40-60s plank

Kaikki emomit 40s ON, 20s OFF

EMOMx8
1&5: DU / practice DU
2&6: wall balls @9/6kg
3&7: box step ups @2x22.5/15kg
4&8: c2b / pull ups / kumppari pull ups

• 2min rest

EMOMx8
1&5: burpee deadlift @2x22.5/15kg
2&6: wall walk
3&7: t2b / abmat sit ups
4&8: ski cals

• 2min rest

EMOMx8
1&5: devil’s press @2x22.5kg/15kg
2&6: hspu / push ups
3&7: bmu / kumppari bmu / jumping bmu
4&8: burpee box jump overs

Bench press 2x5

Deficit Deadlift
1. Build to today's heavy 6
2. 3x6 @80-90% of 1

8-10cm deficit, no touch and go, no grinding, no belt

2-3sets:

8+8 bulgarian split squat
10-15 GHD hip extension