4 Intervals, alt A1/A2

A1. AMRAP 6

1400m Bike Erg
40/32 (cal) Row
SkiErg for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 6

40 Double-unders
8 Ground-to-overheads* @ 43/30kg (95/65lbs)

12 Bar-facing burpees

• These are anyhow (power clean+jerk or power snatch are your best choices)

– Rest 3:00 –

Flow. A1-A2-A1-A2

Note. This is a variation on the 6-minute intervals 3-weeks ago.

Effort. Work at ~8–9/10. Each 6-minute effort should feel demanding but repeatable after the 3:00 rest. You should be able to start the second exposure of each piece at the same pace as the first. If pace drops noticeably, the opening minutes were too aggressive

Alternate B1/B2

B1. Push press – 4/3/2 @ 82+% (2 RIR), rest 1:00 before B2

B2. Strict chest-to-bar pull-up – 3 x 4-6 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

– Add load as needed to fit RPE guidance
– Use light band if cannot perform unassisted strict chest-to-bar

mahdollisimman paljon metrejä 5min row

Power Clean

A) EMOM Untill Days Technical Heavy

• Power Clean

B) Power Clean

• 5x2 @80-85% From Days 1RM (DnG)

*E2MOM

Squat Proge

Back Squat

• 4x2 @90%

*rest 3min between

Front Squat

• 3x3 @75%

*rest 3min Between

Accessories

A) 3-4 Rounds Of:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Leg Raise (boksin päältä)
• 45/45s Copenhagen Plank

Gymnastics

A) 10-15min HSW Piruette/Ramp Practice

B) EMOM 10:

• ''X'' Strict Hspu

*Vaihda kippiin jos kuolee iha täysin
*jätä 30s ainaki lepoaikaa

Metcon

1 Round For Time:

• 20 SB Clean @50kg
• 40 Burpee Over Rower
• 50 Cal Row

-10min Easy Z2 Bike-
Into,

2 Rounds For Time:

• 10 SB Clean
• 20 Burpee Over Rower

• 25 Cal Row

• 5-10 Easy Recovery Bike-

Bodybuilding

A) 3-4x For Quality:

• 10-15/arm DB Hammer Curl
• 10-15 DB Skull Crusher

B) 3-4x For Quality:

• 15-20 Sumo DL Banded High Pull
• 15-20 Banded Pull Apart

36 min EMOM, 6 rounds:
1. Even round: 10-12 cal row
Uneven round: 12-14 cal bike
2. Thruster 40/30kg 8-10 reps
3. C2B/pull-up 8-10 reps
4. 6 rdl + 6 hpc 40/30kg
5. Wallball 15-18 reps
6. 12 T2B / 15-20 sit-up

INTERVALS
3min on/2min off

Interval 1. X2
1. 8 Sit up
2. 8 Burpee
3. 8 Air squat

Interval 2. X2
1. 5 Box jump/step up
2. 10 KBS
3. 5 Push up

Interval 3. X2
1. 5 Wall Ball
2. 8 DB/KB Snatch alt.
3. 5 Devils press

*jokainen intervalli tehdään 2 kertaa peräkkäin, jonka jälkeen siirrytään seuraavaan.
*3 minuutin ajan kolmea liikettä niin monta kierrosta kuin ehdit.

RX
2-2-2-3 min intervals (1min rest between):

• 15/12cal Echo Bike
• 10 Burbee box jump overs

Then in remaining time from interval, AMRAP Rogue drag rope double unders (until 150 reps completed). Only the drag rope DUs are counted to the score!

RX

• ♀ 50cm boksi
• ♂ 60cm Boksi

Masters 35-44

• ♀ 50cm boksi
• ♂ 60cm Boksi

Masters 45-54

• ♀ 10cal Echo Bike, 8 BBJO 50cm, 120 drag DU
• ♂ 12cal Echo Bike, 8 BBJO 60cm, 120 drag DU

Masters 55-60+

• ♀ 8cal Echo Bike, 6 Burbee box get overs 50cm, Drag rope single unders
• ♂ 10cal Echo Bike, 6 Burbee box get overs 60cm, Drag rope single unders

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• AKK vk polvien takana
• Sivukävely vk
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Lankussa jalan vienti ristiin alas - rangan ojennus

VOIMA
Liikepari A
3 x 8 sivukyykky
3 x 8 sivutaivutus kk

Liikepari B
3 x 6 yhden jalan kyykky käyntiasennossa
3 x 6 vuorokäsin kulmasoutu etunojassa