"Diane"

21-15-9

Deadlift 100/70kg
Handstand Push Ups

Target Time 6 min
Time Cap 10 min

10 Rounds of;
15/10 Cal Bike + 5 Devils Press
Into;
10 Rounds of;
15/10 Cal Row + 6 Burpee box jump overs

Time Cap 25 Mins

Ygig switch after each round. 20 rounds total 10 each.

Back squat

4-3-3-2

E3MOM / 1-2 reps in tank

tempauksen ja työnnön yhteistulos.

Barbell Cycling

3 rounds, in 2min window, TnG reps.

8 Power Snatch (2min)
8 Power Clean (2min)
8 Jerk (2min)
8 Power Clean + Jerk (2min)

RPE 3-4

First do 8 PS and rest the remaining time from 2 minutes. Then 8 PC, next Jerk and final 2min with PC+Jerk. That´s one round. Start a new round and add loading if needed. Total of 3 rounds (24min workout)

Don´t go crazy with the loading, be efficient. Don´t do reps at any cost!

Five rounds:

• 800 m run
• 5 rope climbs (15 ft/ 4.5m)
• 50 push-ups

3 rounds
12 cyclist squat with two kb`s (3sec eccentric)
- rest 15sec
25+25 walking lunge (controlled eccentric)
- rest 3min

6x alkavalla 2 min.

1 Tempaus veto
1 Tempaus raakana tai kyykkyyn
1 Valakyykky

Lisää painoa tekniikan salliessa

10min 30s töitä/30s lepoa

1. seinäpallo
2. yleisliike

21 raaka tempaus
42 cal laite
15 raaka tempaus
30 cal laite
9 raaka tempaus
18 cal laite

Aikaraja 18min

Valitse maltillinen paino tempaukseen jotta voit tehdä pitkiä sarjoja.