CONDITIONING

EMOM x12

1) 5+5 Single Arm DB STOH 35/25kg
2) Row 10-20cal

This can escalate quickly. Be consistent, breathe and just do the work. Tailor the rep scheme and loading to fit your fitness level

RPE 4

Optional Accessory

CONDITIONING

EMOM x8

1) 10 Double KBS (eye level)
2) 10 Double KB Front Squat

RPE 3 to 4

2-3sets:

20+20s copengahen plank / or 30+30s side planks
40-60s D - ball hold

Parin kanssa, vuorotellen kierros kerrallaan:

20 kierrosta aikaa vastaan:
21 DU
15 Wallball 9kg/6kg
9 KK swingi 24kg/16kg

EMOM 10 (0:40 work / 0:20 rest)

1) 7.62m Handstand walks
2) Double-unders

HSW → Set a shorter target distance (e.g. 16’ or about 5m or even 8’/2.5m) → Kicks to handstand w/ walk on the spot
Double-unders → Speed rope steps → Single-under crossovers

Specific prep – 2 rounds

30 Speed rope steps
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20 Wall-facing flutters
3 Kicks to handstand w/ walk on the spot

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

EMOM 8

1-3 Strict ring muscle-ups

Intent. Work on your ring muscle-up capacity by improving your strict muscle-up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).

Movement options. Seated muscle-up → Kipping ring muscle-up

Gymnastics skill

Strict ring muscle-up prep 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

3 rounds @ steady pace

12 Prone Cuban Presses
2-minute Cardio
8 Kang squats
2-minute Cardio
4 Deck squat to handstand ( Deck roll to HS )

3 rounds, for quality

20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

Basic Endurance 50 minutes :

20-22-24-26...etc
Calories Bike
Calories Row
Reverse Lunges
DeadBugs