Partner wod ( You GO , I GO)
In 10 mins
20 DB box step over 2x22,5/15kg
20 DB box step up total reps
20 box jump + squat on top@60/50cm
Remaining time max rep burpee Pull up

2 mins rest

In 10 mins
40 box HSPU/ 30 strict HSPU
40 push up
40 Db push press @2x22,5/15kg
Remaining time max rep Double under

2 min rest

In 10 mins
60 DB goblet squat@22,5/15kg
60 Renegade row @2x22,5/15kg
60 m each person DB crossbody carry 2x22,15kg ( front rack & overhead )
Remaining time max rep T2B

A)
3 rounds
8/8 halfkneeling windmill
8/8 halo
8 pull over
@light

B)
3 rounds
8-10 double KB overhead press
10 double KB gorilla row
*after each round: 30” (weighted) flutter kikcks in hollow body position

C)
AMRAP 2’ – 1 rest
20 Russian swing
10 goblet squat
 
max rep single arm snatch
until you reach 50 reps

Week 2
1. Push Press - 6x2 @rpe8
2. Superset - 3x
A) One leg DL (KB) 3x8/8 @mod-heavy
B) Cyclist squat 3x12 @heavy

1. 3 sets of A) Biceps curls w/ barbell 3x10 B) Push up on DBs 3x10 C) Lu raise with double dumbbells 3x10 @light

For time

• 12/15-calorie Echo bike
• 7 strict chest-to-bar pull-ups

3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
9 Hang squat cleans @ 83/61kg (185/135lbs)

Time cap. 15:00

– Rest 10:00 before part B –

B) For time

50/35 (cal) Row
30 Toes-to-bars
40 Burpee box jump overs, 24/20″
30 Toes-to-bars

Time cap. 12:00

Overview (A). Break the workout up: 63/45 cal Row, 45 DB bench presses (moderate heavy), 27 Hang squat cleans (moderate heavy). Think, “where can I make time / where might I get stuck”. Use this info to plan your strategy. Everything unbroken is only faster (than breaking up) if you can hold onto your plan without getting stuck.
Strategy (A). Pick a hard, but repeatable pace on the rower that still enables you to get straight off and into your first set of DB bench presses (it’s easy to lose the advantage from rowing a little faster if you have a slow transition).
Recognise where your capacity is with the heavier DB bench press when deciding how to split the sets. Take a break with at least a couple of reps in the tank on any given set to ensure you can keep your rest short and avoid going to failure.
You can make up a lot of time if you can keep the cleans unbroken but don’t hesitate to break them up to 2 sets if needed (if you need more than 2 sets on the 1st round then choose a lighter weight to keep the stimulus).
Instructions (A). Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief (A).
– How do you feel your overall approach was?
– Could you maintain your row pace?
– Did you break the bench press appropriately? Could you have been more aggressive? Should you have been more conservative?
– Could you maintain fast reps on the barbell?
– Could you have changed your approach and finished faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options (A).
Row → Air bike, BikeErg or SkiErg for same calories
DB bench press → 2 x 32.5/22.5kg (70/55lbs) to 2 x 22.5/15kg (50/35lbs) → Ring push ups → Push ups
Hang Squat clean → 83/61kg (185/135lbs) to 52.5/35kg (115/75lbs)
Overview (B). This chipper is intended to be done at a faster pace than what you’re comfortable with. Push yourself from the start (but do break the toes-to-bars as needed to avoid hitting failure).
Strategy (B). Aggressive pace on the row. Few big breaths and get started with the toes-to-bars. You want to keep the toes-to-bar to minimal sets, however, you need to avoid getting to a point of complete breakdown. Plan your sets and rests between sets and do your best to stick to your plan..
Push the pace on the burpee box jump overs. It is a bigger set and will drive your heart rate up, so find a cadence that allows you to just keep moving through all 40.
The final set of 30 toes-to-bar is where your capacity will really be tested. Be smart, but try to see what your limits are.
Instructions (B). Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief (B).
– Do you feel you picked the right approach to finish as fast as you could?
– Could you keep the toes-to-bar to minimal sets? Did you try to go unbroken? Could you keep to your plan on the final set of 30?
– How was your pacing on the burpee box jump overs? Could you hold it through all 40 reps?
– How would you have approached this workout differently if you had to do it again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options (B).
Row → Air bike, BikeErg or SkiErg for same calories
Toes-to-bar → Reduce reps (20 to 25 reps) → Toes-to-rings → Hanging knee raise → V-ups
Burpee box jump over → lower box or burpee step-overs

10 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 10 minutes is up. Score is total number of burpees over rower. Goal: 60.

Skills

Metcon

For time
3 x 12/10 cal 12 Raakariveä
3x 12/10 cal 6 Etukyykkyä

45/60 kg

front squat

4x
2 pause front squat + 3 front squat
- napsu lisää viime kerrasta

Strict Press

• 4x5 *rir 1-2 *rest 3min between

Push & Pull

3-4x Superset:

• 1 set of wide grip Pull Up
• 10-15 DB Bench Press

*rest 3min between rounds

Accessories

A) 3-4 Rounds:

• 10-15 Banded High Pull
• 10-15 LU Raise (2x plate)

*rest as needed

B) 3-4 Rounds:

• 10/10 KB Side Bend
• 20-30 Russian Twist w/Plate
• 10-15 Strict T2B

*rest as needed

LÄMMITTELY
Liikkuvuus
1 kierros
• AKK - jalan vienti ristiin yli - alhaalla lonkankoukistajan venytys
• Elephant walk
• Hyvää huomenta kepillä + kyykky
• Ylivienti kepillä
• Pyöräytys ympäri kepillä

Lantionhallinta
2 kierrosta
• Vaaka + painon siirto käsissä
• Lankussa painon siirto
• Lantionnostopito + toisen jalan irrotus
• Nelinkontin bird-dog (kumppari jaloissa)

VOIMA
Liikeparina - 3 x 6+6
1. Askelkyykky etujalka korokkeella
2. TGU istumaannousu

KIERTOHARJOITUS
2 x 40s./20s.
1. Rdl + soutu kpt
2. Marssi lp suorilla käsillä
3. Vuorikiipeilijä