Db press
10-9-8-7-6-5-4-3-2-1

in between sets 3 banded pull-ups

Section duration: 40 mins
Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch.
Each athlete performs 4 rounds at each station before moving on.
Once athletes leave a zone, they do not return.

Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Zone 1

A - Hot Feet Sprawl, B - Row Sprint

00:40
Hot Feet Sprawls
00:40
Row Sprint

Zone 2

A - Plank, B - Sled Pull

00:40
Crucifix Plank
00:40
Arms Only Sled Pull

Zone 3

A - Pushups, B - Skierg Sprint

00:40
Narrow pushup
00:40
Sled push

Zone 4

A - Swings, B - Plank jacks

00:40
KB Gunslinger Swing
00:40
Alt Plank Jacks

Zone 5

A - Clusters, B - Hollow Body Flutter Kicks

00:40
DB Clusters
00:40
Hollow Body Flutter Kicks

Power snatch + snatch balance practice

power snatch + squat snatch practice

8' EMOM 3 power snatch @ moderate weight, good form

Clean

E90SEC X8-10:

• 1 Squat Clean (Build Up)

Front Squat

• 3x3

*rest 3min between sets
* eka setti @80% ja rakenna siitä

Metcon
Competition workout

4 Rounds For Time:

• 400m Run
• 8 Heavy DB Snatch @27.5kg
• 15 T2B

-Rest 5-8min-

For Time:
(Sprint)

• 500m Row
• 8 Wall Walk

Optional Accessory

3-4x For Quality:

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

*rest as needed

90sec ON -3min OFF
120-150%

Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x10 reps + 2x8 reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x10reps + 2x8 reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with some ski, air bike or rower at 80-90 effort

2 rounds
w/ ~10kg weighted vest

5min AMRAP
8/6 cal bike
5 toes to bar
10 walking lunges
--3min rest--
5min AMRAP
8/6 cal row
5 pull up
3+3 one hand devil’s press 22,5/15kg
--3min rest--
5min AMRAP
8/6 cal ski
2 wall walk
10 stoh 50/30kg

10 rounds for time:

-3 bar muscle-up
-10 target burpee

14' AMRAP
5 dbl DB hang power clean & push press
7 ttb
9 box jump