Tabata WOD

Bike calories
0:20 work 0:10 rest
X8

Rest 1 min

DB snatches 50/35
0:20 work 0:10 rest
X8

Rest 1 min

Burpees
0:20 work 0:10 rest
X8

Rest 1 min

OH DB walking lunge 50/35
0:20 work 0:10 rest
X8

Rest 1 min

Row calories
0:20 work 0:10 rest
X8

*score is total accumulated reps

Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Spider-Man lunge

Core work
EMOM X 12 (6 rounds)
Min 1: 12 TTB (sub hanging knee raises)
Min 2: 0:45 plank

Single Leg Glute Hip Thrust: 4 x 12-15 each. Rest 60s
- Start on the non dominant side and let that dictate the reps.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Toes-to-Bar/Lunge, 30-20-10 reps for time of

Toes-to-bars
Kettlebell walking lunges

♀ Two 24-kg KBs ♂ Two 32-kg KBs

Partner Workout
30:00 AMRAP
50 Russian Swings @32/24kg
400 Meter Row
30 Box Jumps w. Step Down @60/50cm
20 DB alt. Snatch @22,5/15kg
Goal: 2+rounds

Hyvää huomenta raakatyöntö

4 x 3 x 50-65% (te)

Hyvää huomenta

4 x 3 x 70-90% (te)

Takakyykky

3 x 5 x 70-80%

Kyykkyhypyt tangolla 5 x 3

One arm db row 3x12, 3x5

3 Rounds for time of:

21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205

FT w pair:

1 km Row
100 Wall ball
1 km Bike-erg
50 BBJO
50 Power snatch
1 km Bike-erg
100 Wall ball
1 km Row
*split as needed

FT:

40 Cal assault bike (20 cal) (option: 2km bike erg)
50 Wallball
50 Push-up
800m run / 800m row
50 Wallball
50 GHD (ab mat)
800m run / 800m row
50 Wallball
50 Alt DB snatch
40 Cal assault bike (20 cal) (option: 2km bike erg)