Rest as needed between rounds - This is a workout where you are supposed to go all fucking out - its okay to just lie down for a couple of minutes after each round - Make it hurt!!!!

5 ROUNDS

• 400m sprint

Note times and other details in the notes

TIMES TO BEAT

Beginner athlete: 2min 13sec
Average athlete: 1min 51sec
Advanced athlete: 1min 29sec
Elite athlete: 1min 7sec
Regional athlete: 0min 58sec

AMRAP 5:
Buy-In: 750 m Row
12 Deadlifts (80/55 kg)
12 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 500 Meter Row
9 Deadlifts (100/65 kg)
9 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 250 Meter Row
6 Deadlifts (120/75 kg)
6 Lateral Barbell Burpees

"Omatoiminen WOD"

A.
Warm up:
5 min Row easy

Mobility:
Glutes / hamstrings

1min Row hard

B.
Row 5km for time

C.
Cool down:
3-5min easy row
Foam rolling

Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Monday 23rd April 2018

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 8-10

A2) Barbell Romanian Deadlift:
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8

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5 Rounds or 20 Minutes (for quality):
14/10 Calorie Row
14e Single-Arm Kettlebell Swings
7 Floor Levers (3 seconds down)

Begin each row with 5 “Legs Only” strokes + 5 “Legs and Hips” strokes before moving into the full stroke. Use today to prioritize mechanics over speed, and to stay efficient and connected to the machine. Scale the Floor Lever to the tuck as needed, but be true to a slow decent.

Rowing For Calories: Pick Drill

Post work to comments.

1a) DB Bench Press, neutral grip: 4 x 10-12. Rest 30s.
1b) 1-Arm KB Reverse Lunges: 4 x 6 ea. Rest 30s.
1c) Single Leg Banded Paloff Press: 4 x 6-8 ea. Rest 30s

AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
15 Front Squats (50/35 kg)
rest 4 minutes
AMRAP 4:
18/14 Calorie Assault Bike
18 Toes to Bar
12 Front Squats (60/40 kg)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
9 Front Squats (70/50kg)

Penkki 15-12-10-8-5
Kulmasoutu 100 toistoa
Voimapyörä 50-100 toistoa TAI hallittuja ”alaslaskuja” 15-30 toistoa
Soutu 2000m / tavoiteaika 8min eli 2min/500m
Lihashuoltoa

Penkki 15-12-10-8-5
Kulmasoutu 100 toistoa
Voimapyörä 50-100 toistoa TAI hallittuja ”alaslaskuja” 15-30 toistoa
Soutu 2000m / tavoiteaika 8min eli 2min/500m
Lihashuoltoa