"AMRAP (with a Partner) in 29 minutes
5 Rounds of:
Minute 1: WB @9/6kg
Minute 2: T2B
Minute 3: Box Jumps @60/50 cm
Minute 4: Push Presses @30/20kg
Minute 5: Row (for calories)
Minute 6: Rest
Partners switch every 30s

Score is total reps as a team."

Back squat 3x5 @ heavy weight

Takakyykky 5x8@60% (kuminauhat)

Taskuilta korkea te veto + tempaus puolesta reidestä

8 x (1+1)@70-90%

Raakatempaus 7 x 1 @80-90%

Maastaveto

6 RM

3 @ 70%
3 @ 80%
3+ @ 90%
The % are calculated from 90% of your 1RM!
3+ means AMRAP!

Raakarive + Rive (polvelta) + RaTy + Dip + Työntö

2 x (1+1+1+2+1)@60% (ty)
2 x (1+1+1+2+1)@70%
2 x (1+1+1+2+1)@75%

Työntöveto (10 cm koroke jalkojen alle) 1x2@80%, 4x3@90%

Takakyykky 2x70, 4x70%, 6x70%, 2x70%, 4x70%, 6x70%, 2x75%, 4x75%, 6x75%

Lisäpainolankku 3x30 sek

Front squat 4x4

82.5%

• Accessory 2.1

Odd - 5 Weighted Pull-Ups
Even - 5 Front Squats

• All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

• On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let's choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.

25* DL 80/50kg
50* WB
25* DL

3' rest

20* DL 90/60kg
50* WB
20* DL

3' rest

15* DL 100/70kg
50* WB
15* DL

Vaihtelevia juoksuvetoja. Päivän tarkemmat kommenteissa.