2x5, 2x3 ja max

With the Bike erg and Ski Erg
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
rest 1.5 min and same thing with ski erg. Alternating times total 2-3 times.
So its 4 or 6 times 4.5 min work with different paces.

Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Put the score of ski and bike erg as calories on result area.

Vatsakarkelot Osa 1

35 min AMRAP
- 25 Linkkari
- 25 Lankussa Haarahyppy
- 25 Punnerrusta
- 25 kiertoa kahvakuulalla
- 1 Min lankku lisäpainolla
- 25 Jalkojen nostoa
- 25 Vatsarutistusta

Every minute for 10 minutes:

Odd: 12 lunges
Even: 6 front squat

Strength

5 sets of
2 hang clean pull+1 high hang clean

Workout

AMRAP 20mins

30 sec L sit
30 sec squat hold
30 sec handstand hold
30sec chin over bar hold

Penkki 3x1x90%

Kulmasoutu 5x10
-penkin vastaliike

Kapea penkki 3x3x80%
-pitkät stopit 2-3s

Band-pull-aparts 2x50

4 Sets of Clean Pulls:
1 Floor + 2 Low Hang (below the knee) @100%
Set 1/2: @100%
Set 3/4: @100+%

• Reset after each rep
• Rest as needed

Accessory Work
3 sets
:15-25 chin over bar hold
:15-25 ring dip hold (at bottom)
:45 Weighted Front rack Squat hold against wall with 2x12/16kg kb's
rest 2 min bwn

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min quad smash with roller + short quad streching
1+1 min hamstring strech

Penkki 3x1x100%

Pystypunnerrus 5x15 (kevyt/”pumppaava”)

Takaolkapää-soutu 3x20-30
Kohautukset 3x20-30
-vuorotellen

Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)