Back Squat
1x7
1x5
1x3
1x7 (heavier)

Banded Pull-throughs
4 x 15. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing - 20 breaths x 3

Superset!

Crossbody Romanian Deadlift: 4 x 8 - 12. Rest 30s
Yoga Push-ups: 4 x 10 - 12. Rest 30s
Overhead Kettlebell Sit-ups: 4 x 10 each. Rest 30s

Raakatempaus + valakyykky Max.

Tempaus veto 3 x 1 x 110%

Tempaus 2 x 2 x 80%

Rive + Työntö Max. (Rive lähtö polvenalta korokkeilta)

Työntöveto 3 x 1 x 110%

Työntö 2 x 2 x 80%

EILINEN/LEPO/
60 min

KÄVELY/PK-
LENKKI

Every 10 mins x 4 sets:

A.
50 double unders
500 m row
40 air squats
20 alternating single DB snatches 35/25 lb
10 box jumps 24/20”

B.
350/300 m ski
20 m med ball lunge walk 40/30 lb
12 burpees
20 m med ball lunge walk 40/30 lb
350/300 m ski

2 sets per station. Time cap 8 minutes per station.

2 Rounds for time
*split all but burpees

12 Synchro burpee
120 Wallball (14/20)
12 Synchro burpee
100 DB snatch (15/22,5)
12 Synchro burpee
80 OHS (20/30)
12 Synchro burpee
60 T2B

40 min amrap
With a partner

1000m row/ski/bike
30 WB
100 Air squat
30 GTOH with a plate
100 Burpees
30 Partner situps with a plate
6*100m run
30 Pullups

A,
Back Squat Deload
Week 4 Cycle 2
1x5@40%
1x5@50%
1x5@60%

Find your Incline Bench Press 1 Rep Max.
Find your 1RM for the day. Work to Increase weight by 2,5-5kg from last week.

B,
Dumbbell Bench Press 15-15, using heaviest weight per set
Dumbbell Rollback 10-10, using heaviest weight per set
Single Arm Dumbbell Row 10-10, using heaviest weight per set

C,
4 rounds for quality of:
3 Box Jumps
10 Banded Push-ups
10 Jumping Squats
10 Banded Barbell Rows, pick load
10 V-ups
20 Row Calories

Box Jumps- high
Jumping Squats- add loading if you like
Row Calories- easy to moderate pace

Focus is on explosive power in this workout. Take your time moving from one movement to the other with the goal being speed DURING the exercises, not necessarily on the workout overall.

Run 400 or row 500m

Then
High knees
Butt kicks
Shuffle swings
Toy solders
Toe touches
Spider-Man lunges

Core work
E2MOM x 5
20 weighted sit up
Remaining time max effort plank hold

*end each plank at 1:50 giving you 10 seconds of rest before next round

• score is accumulated plank time

Interval training
Run 250m or row 300m
Rest 1:00
X 10