Metcon (reps)

3 rounds for time:
10 Deadlifts @ BW
20 Sit-ups
40 Double unders

Timecap: 6 minutes.

Accessory:

Weighted lunges, 4 x 12 (6/6) - heavy
Reverse hyper, 4-5 x 10 - heavy

Metcon (time)

With partner 3 Rounds (each) for time of:

P1) 2000/1600m row
P2) 2000/1600m bike

Partner one starts from the rower and partner 2 starts from the bike. Once both are done with their set, the pair will change turns.

Timecap: 50 minutes

Accessory:

EMOM for 12 minutes of:

ODD: 8-12 Toes to bar or GHD sit-ups
EVEN: 6-8 Snatch grip push press BTN

Metcon (time)

With partner 6 rounds (each) for time of:

500/400m row
50 Double unders

Partner B can start rowing right as partner A is done rowing.

Timecap: 30 minutes

Accessory:

Windmill, 4 x 10 (5/5) - moderate/heavy weight
Russian twist, 4 x 20 (10/10) - moderate/heavy weight

Rest 1 min between sets

Record notes and details of training this movement.

for time:

21 deadlift 100/65kg
21 db push press 45/25
400m run
15 deadlift
15 db push press
400m run
9 deadlift
9 db push press
400m run

Tc 15min

2018 Karjalan Kovin kilpailun perjantain ensimmäinen laji.

"Karjalan Kolmio"

For time
3000m row/ SKi
100 Burpee Box jumps 60/50cm
4x pururata run (yläkerrasta)

TC:60 min

6 x alkavalla 2.30 minuutilla

2 rinnalleveto + työntö, aloita n. 65-70%sta ja rakenna teknisesti hyvää painoon

Build in 5 attemps Heavy Single

Go Every 2:00

8 min cap:
Clean and 3 jerks, AHAP

Rest 2 minutes

8 min cap:
Clean and 2 jerks, AHAP

Rest 2 minutes

8 min cap:
Clean and jerk, AHAP

*7 Bar over burpees before every attempt.

Metcon (quality)

Christine proge (5/5)

EMOM for 12 minutes of:
1) 250/200m row
2) 7 Deadlifts + 10 Air squats
3) 14 Box jumps 24/20”

*Use BW for the deadlifts.