4 x 7 @ 3 min

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

Death by:

EMOM

Odd= Macho man

60/40kg

3 Clean
3 Front squat
3 Jerk

Even= Cindy

5 Pull-up
10 Push-up
15 Squat

-----‐-----------------------

Plank until last athlete of group fails a round.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A: Shoulder press 5-3-1+
B: Bench press 10x5
C: Dips 2xMax
D: OH triceps extensions 2set

Lämppä:
3 rounds: 12 ring row, 12 air squat, 12 burpees

Strength:
1. Bench press 4x4 +75%
2. EMOM/10 min:
* 5-8 strict pullups
* 12-16 pistols

Metcon, divide as you wish, YGIG:
A) 80 cal run B) wall squat
A) 80 cal ski B) turtle plank
A) 80 cal bike B) hang
A) 200 DU B) rest

Every 7 mins x 5 sets
2 rope climb
20 box jump step down
20 push ups on box
20 dumbell burpee 2x 22,5/15kg
200m run
Remaining time is rest!

3 rounds of:
6+6 Banded side twists
6+6 Pallof presses
6+6 KB snatches
15+15 KB side bends
Rest

LÄMMITTELY
Hallinta/voima
2 kierrosta - 40s.
1. AKK - jalan vienti yli + vuorikiipeilijä
2. Seinällä kuminauhan kanssa loitonnukset
3. Seinällä pystypunnerrus
4. Päinmakuulla kädet 90 asteessa - olkavarren auki- ja sisäkierto
Liikkuvuus
2 kierrosta, 60s.
- Skorpioni kierrot
- Nelinkontin käden alivienti + avaus ylös
- Rullan päällä rangan ojennus kp kanssa
- Rullan päällä pystypunnerrus

TEKNIIKKA & VOIMA
Turkkilainen ylösnousu
3 x 3/puoli

TABATA
Tabata 1
A) Hiihto tai pyörä ergo
B) Truster kp
Tabata 2
A) Air squat
B) Etuheilautus

merkkaa treenin tulokseksi tgu paino

The Score is the amount of Burpee Box Step Overs

Ages: 35–44

2–2–3 (min) Intervals of (1:00 rest between intervals):

12/9 Calories Echo Bike

12 KB Goblet Squats 32/24 kg

Max DB Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of DB Burpee Box Step Overs

Box height: 60/50 cm

DB weight: 2 x 15/10 kg

45–54

2–2–3 (min) Intervals of (1:00 rest between intervals):

10/7 Calories Echo Bike

10 KB Goblet Squats 32/24 kg

Max DB Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of DB Burpee Box Step Overs

Box height: 60/50 cm

DB weight: 2 x 15/10 kg

55+

2–2–3 (min) Intervals of (1:00 rest between intervals):

8/5 Calories Echo Bike

10 KB Goblet Squats 24/16 kg

Max Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of Burpee Box Step Overs

Box height: 60/50 cm

Burpee Box Step Overs: bodyweight