5 x 400m run.
Rest as needed.
Try to increase pace every round

Deadlift, Rest 2:00-3:00 between sets

2 x 3 @ 70%
2 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%

3-4min välein

Pogo jumps

3-4 x 0:15, go every 2:00

– Focus on rhythm, minimal knee bend, bouncing purely from the ankles to build baseline Achilles stiffness.

STRENGTH

EMOM 12'
1: 5 Tempo Incline Push up (41X1)
Rx: Push up
2: 5 Paused Feet Assisted Pull-up (3s pause at top)
Rx: Pull up
3: 10 Strict Hanging Leg Raise
Rx: Hanging L-sit Raise

WOD

1' ON : 1' OFF x 6 sets
10/7 cal Machine
max Alt. DB Hang C&J @15/10kg

Rx+:
12/9 cal Machine
Dumbbell @22.5/15kg

ACCESSORY

3 rounds of:
10 Scapula Pull up in Hollow
10 Scapula Push up in Hollow

EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

1x3x63
2x2x73
2x2x83

5 Rounds, go every 2:30

1 set of Bar muscle-ups
in the remaining time work on Handstand walk*

Flow. Do one (bigger) set of bar muscle-ups THEN for the remaining time before next round, work on a HSW variation. Leave yourself about 0:20-0:30 rest before the next round.

• You have three (3) options for the HSW here: 1) HSW Ramp* – over and back (stairs first, then ramp) 2) Handstand walk pirouettes** 3) Normal handstand walk for distance

1+2x51
1+2x58
1+1x62

2x2x40
2x2x46
2x49
1x52
1x56
1x59 (2xfail ennen onnistumista)
1x60 (fail)

Matalat pukit