30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

A: jumprope 30 on/30 off x10
Straight into…
B: 10min emom
Odd: 30 rkb swing
Even: rest
Straight into…
C: E3M for 9min:
Elevated SL Calf raises x15/ben
Wall sit x30sec

3 sets
3 min. ON / 90 sec. OFF
200m run
50 double unders / 75 single unders
max rep burpee box jumps (60/50 cm)

rest 3 min.

3 sets
3 min. ON / 90 sec. OFF
200m run
25 air squats
max rep DB burpee deadlifts@2x22,5/15 kg

Goal: 10+ reps in each AMRAP.

2 sets:
5x400/320m Row
- Rest 1min btw rounds
- Start both sets @+5sec/5K pace and increase pace each round.

• Rest 3min btw sets

10-30min easy pace bike or run etc..

5 rounds, X calories per round on each:

• Row
• Bike
• Ski

X = 30, 25, 20, 15, 10

3x3 back squat

4 rounds:
800 m run
30 med ball squats 9/6 kg
25 ring rows
20 push ups

Easy pace for 60+90min.

5min erg 1
5min erg 2
400m run

A. Maastaveto 5x5x65%

B. Tukiliikkeet
21-15-9 toistoa: kahvakuulaheilautus ja boksihyppy aikaa vastaan. Keskiraskas kahvakuula.
3x 1min lankkupito / 1min lepo