Kehonpaino DIP

AMRAP 45 or 60

1000-2000-3000-etc. (m) Air/Echo bike
10-20-30-etc. (cal) SkiErg
1000-2000-3000-etc. (m) BikeErg
10-20-30-etc. (cal) Row

Every 6 mins x 6 sets
Alternate btw A & B!

A)
20 goblet box step up 60/50cm
20/15 cal row
20m/20m KB OH carry @24/16kg
20 Jumping Pull up
Remaining time is rest!

B)
20 incline push up
20/15 cal row
20m/20m Front rack carry @24/16kg
20 alt. V up
Remaining time is rest!

Week 7
1. Bench Press - week 7
1x5 @85%

1x3 @90%

2x1 @95%

1. Front Rack Lunges
   4x8/8 @rpe 8,5

2. Accessory
   3 sets
   
A) 30” side plank hold + 10 side plank hip lift (L/R)
   B) 10/10x one-leg hip thrust (on bench)

3x7' AMRAP, 2' rest
10m bear walk
10m burpee broad jump
10 wall ball
10 ring row

continue next AMRAP where you finished

Alternate B1 / B2

B1. Strict press, rest 1:30 before B2
H6 @ 3 RIR (77+%)
+
2 x AMAP @ 90%H6

B2. Strict pull up, rest 2:00 before B1
H6 @ 3 RIR (77+%)
+
2 x AMAP @ 90%H6

– Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)

Back squat

3 to 5 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

Snatch+hang snatch+2ohs

EMOM 48

1. Erg
2. 10 Wrist curls behind back (barbell only) + 10 perfect kip swing
3. Burbee over barbell
4. Skill of your choise
5. 10-15 V-UP
6. Rest

Focus on quality and find good ways to breath in the movement.

AMRAP 15

2-4-6-8-10..etc
Deadlifts
Push-Ups
Ring Rows
Row 400m / Bike 800m