Tabata

Push-Ups

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

4 Sets:
4 Min at RPE5
2 Min at RPE7
- Rest 3 Min btw sets.

Voima
E3MOM, 4 rounds
ring row x 6-8
-riittävän haastava
versio

WOD
AMRAP 12:
5 worm push-ups
10 alternating lunges
15 ring row

HR Zone 1-2

Jog
Ergos
Swim

For time

• 6-9-12-9-6 reps of
• Thrusters
• Weighted pull-ups
• Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

Partner workout

2 sets
AMRAP 13 mins
150 double unders (225 single unders)
75 wall balls@9/6 kg
50 KB american swing@24/16 kg
max burpee box jump overs@60/50 cm in remaining time
*9/6 calories bike/row/ski to switch in

-rest 4 mins between sets-

*partner must do the calories on the machine to switch

Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
:30 Push Up Plank
5 HR push ups
5+5 single arm kb snatch
5+5 half kneeling kb bottom up press
10 alt leg v-ups

Strenght

Bench Press 3x5 and 2x3reps
rest 2-3 min bwn sets

Metcon
Every 3 min for 15 minutes (6sets)
6-8 kb snatch from floor alt hand
5-7strict pull ups or 8-12 ring row
12-16 alt leg v-ups

4 rounds for quality

4 low bar pull over
8 sand bag squats
rest 2 min

For time

• 400-meter run
• 50 double-unders
• 15 burpees

Scaling Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-330 minutes.

Intermediate option

• 5 rounds for time of
• 400-meter run
• 40 double-unders
• 12 burpees

Beginner option

• 5 rounds for time of
• 200-meter run
• 50 singles-unders
• 7 burpees