3-4 rounds:
8 banded strict chest to bar
8 arnold press
- rest as needed between rounds

5 kierrosta

1 min row
6 x push press ( 35 kg)
15 x ghdsu
8 x hspu

Huilit

4 kierrosta

30 sec row
10 x t2b

Huilit

10 kierrosta
1 x power clean 50 kg
2 x c2b

4 kiekkaa
3 x power clean + 5 push press ( 45kg)

Loppuun 3 kiekkaa
Power clean+hang pc+high hpc+ 3 push press( 35kg)+
high hpc+hang pc+power clean

Row Intervals

• 5x1km Row (VK 2) *rest 3min between sets

For time

75/60 Cal Bike
6 Rope climbs
+
4 Rounds
10 Wall-facing handstand push-ups
20 Toes-to-bars
30m SB bear hug carry @ 68/45kg (150/100lbs)
+
6 Rope climbs
75/60 Cal Bike

Time cap. 30:00

Overview. A triplet with Bike/rope climb buy-in. Assess the workout (potential limiters and opportunities) before starting. Will you be limited by one or more of the movements, or will conditioning/pace be the limiter?

The movements are quite complimentary (fatigue not accumulating in the same muscle groups) which means you can push hard if there are no bottleneck movements.

Strategy. Your first Bike pace won’t make a big impact on your overall time, but it can be an opportunity to get a “lead” to start. Depending on your rope climb capacity, these might take 1:15 to 2:00 (choose the option accordingly), so aim to stay < 4:00 in the buy-in/out.

For the triplet, you might want to break the HSPUs and TTB from the start to avoid longer rests in the later rounds. Quick breaks work well for TTB but account for having to wall walk back up for the HSPUs ( = longer breaks). Aim to always pick the sandbag right up after the toes-to-bars and go unbroken if you possibly can.

Grip should be ok for the final rope climbs but be prepared that these are slower than the 1st ones. Challenge yourself to push the pace on the final Bike!

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your run pace at the start/end of the workout?
– How was your pacing through the triplet? Were there movements you could have done faster? What about those where it would have been better to take breaks/move a bit easier?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Rope climb → Rope climb pull-ups (2-3/rope climb)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice
Toes-to-bars → Toes-to-rings → V-ups → Tuck ups
SB carry → lighter bag → Dual KB front rack carry @ 2 x 32/24kg (70/53lbs) or lighter

AMRAP 23 min
9 Devil Press (2x40/25lb db)
20 alternating dumbbell lunges
9 Dumbbell push press
20 sit ups

Strongman

Supersets

4 Rounds:

Deadlift
- 5 Reps
@RIR 1

rest 30s

SB Bearhug Hold
- 45-60s @heavy

rest 3min

EMOM 16

1: 5-8 SB Clean @50kg
2: Max Distance DB Farmers Walk 2x25-30kg (jos tiputat niin älä enää jatka)
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10-15 Seated DB Lateral Fly rest 30s
• 20/20m KB Mixed Rack Carry (OH + FR) rest 2min

B) 3-4 Rounds For Quality:

• 3-5 Dragon Flag
• 15/15 WB Russian Twist Wall Throw
• 45-60s Plank Kb Drag Through

Row Intervals

4x1.5km row performed as:

• 500m Z2
• 500m VK
• 500m VK +

Ja suoraan heti alkuun zone2. Sori, tulee vähän istumista ja hanuri puutuu mut game is game

AMRAP 8
buy in:
3 rope climb / 6 zombie
rest of the time amrap:
4 (strict) hspu
10 ghd sit ups / v-ups
12 kb swing @32/24kg

-3min rest

AMRAP 8
buy in:
3 rope climb / 6 zombie
rest of the time amrap:
2 wall walk
4+4 one arm thruster @22,5/15kg
8 toes to bar

Warm Up
45-90 min zone 2 cardio work (50-70% effort)
3-4 rounds
3-5 min of rowing (vetotahti 18-22)
3-5 min of ski erg (vetotahti 22-32 vähän tyylistä ja liikeradasta riippuen)
3-5 min of bike erg (65-75 rpm vastuksesta riippuen)
3-5 min of jog (pitää pystyä puhumaan tahdilla)

Tarkoitus on tehdä kevyttä treeniä, pitkähkö pätkä. Määrittele ajankäyttö tuntuman mukaan mitä kroppa ja mieli kaipaa.
rakennetaan pohjaa ja samalla tämä päivä on kevyempi päivä 4 kovan treenin ohella. Älä kuluta itseäsi vaan palauttele. Muista syödä ja
tankata myös hyvin että jaksaminen säilyy. Tänään myös oiva päivä lisätä jtn assareita mitä tuntuu että kehosi kaipaa.
tai tehdä kehonhuoltoa esimerkiksi putkirullailun tai vaikka jonkun ohjatun huoltotunnin kautta.

Yhtälailla tämä treeni voi olla ulkona hölkkä/sauvakävely/pyöräily/perinteisen hiihto tms sekoitus näistä. Käytä mielikuvista mutta pidä
teho matalana.

Strongman

Deadlift

10-8-6-4-2

*Vika viikko, isommat painot ku aikasemmilla
*E3MOM

EMOM 16

1: 20m Yoke Carry (medium heavy)
2: 45s Amrap: SB Over Yoke
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10/10 KB Gorilla Row rest 30s
• Max KB Front Raise Hold rest 2min

B) 3-4 Rounds:

• 10 GHD Ab Situp
• 5-10 Ab-Wheel Roll Outs
• 10/10 Pallof Press