Partner Workout
Amrap 8mins / 2 mins rest x 3 sets
A,
4–8-12-16…
Cal row
Syncro USA swing @24/16kg

B,
4–8-12-16…
Cal row
Syncro Kb Snatch @24/16kg

C,
4–8-12-16…
Cal row
Syncro Kb burpee deadlift @24/16kg

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

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STRENGTH


Front squat open set,
Max reps @ 80-90% weight.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM

Sumo deadlift,
4 x 6 (moderate)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15



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(OPTIONAL) CONDITIONING

5 Rounds for time:
10 Pull-ups
10 Hand release push-ups
3-5 Rope climbs
10 Dual dumbbell thrusters
"

In teams of 3,
3 rounds for time:
40cal AB
30 T2B
60 Push-ups
- Split reps as you wish

IN TEAMS OF 2...
2 x 7:00 AMRAP; Rest 1:00 between
AMRAP x 7 MINUTES*
4-6-8-10 and so on...
Front Squats
Synchro Burpees

• Reset from beginning of AMRAP on the second round
• Split the squats evenly each set. Both partners complete all the reps of the Burpees together synced top and bottom.
• And yes, bar taken from the floor :D

Floor Press
8-6-4

• Start moderate and build to mod-heavy.
• After each set complete 15-20 Dumbbell Bicep Curls
• RPE 7

Bench press
1x3 @70%
1x3 @75%
2x3 @80%
1x2 @85%

EMOM 16
1. min : 50 Double under
2. min : 20 - 15 wall ball @9/6kg
3. min : 40 m Double KB Front rack carry@2x24/16kg
4. min : 5-7 strict Pull up

REST 3 mins

EMOM 16
1. min : 8 Double Kb burpee DL @2x24/16kg
2. min: 20 medball squat @9/6kg
3. min: 20 plank jacks
4. min: 8-10 kipping HSPU

LÄMMITTELY
Keppien ja pallon kanssa
- Kyykky
- Pystypunnerrus
- Thruster
jos pallo tippuu 2 burbeeta

Pallon kanssa
- Lankut
- Thruster
- Vatsarutistus

EMOM 24
You go I go, toinen parista lepää & toinen tekee
30s. air squat
30s. slam ball olan yli
30s. wall ball
30s. hiihto/soutu/pyörä
30s. lankku
30s. lepo

A) 3 sets of
8/8 bulgarian split squat
30 sec. wall sit
8/8 double KB alternating row
30 sec. plank on KBs
rest as needed between sets

B) For time
21-15-9
double KB swing@2x24/16 kg
double KB front squat
EMOM 3 burpees over KBs
Start with the burpees

Time cap: 12 mins

5 Rounds

4-6 RMU
15 GHDSU

Rest 2 minutes between rounds.