LÄMMITTELY
Hallinta/voima
2 kierrosta - 40s.
1. AKK - jalan vienti yli + vuorikiipeilijä
2. Seinällä kuminauhan kanssa loitonnukset
3. Seinällä pystypunnerrus
4. Päinmakuulla kädet 90 asteessa - olkavarren auki- ja sisäkierto
Liikkuvuus
2 kierrosta, 60s.
- Skorpioni kierrot
- Nelinkontin käden alivienti + avaus ylös
- Rullan päällä rangan ojennus kp kanssa
- Rullan päällä pystypunnerrus

TEKNIIKKA & VOIMA
Turkkilainen ylösnousu
3 x 3/puoli

TABATA
Tabata 1
A) Hiihto tai pyörä ergo
B) Truster kp
Tabata 2
A) Air squat
B) Etuheilautus

merkkaa treenin tulokseksi tgu paino

The Score is the amount of Burpee Box Step Overs

Ages: 35–44

2–2–3 (min) Intervals of (1:00 rest between intervals):

12/9 Calories Echo Bike

12 KB Goblet Squats 32/24 kg

Max DB Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of DB Burpee Box Step Overs

Box height: 60/50 cm

DB weight: 2 x 15/10 kg

45–54

2–2–3 (min) Intervals of (1:00 rest between intervals):

10/7 Calories Echo Bike

10 KB Goblet Squats 32/24 kg

Max DB Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of DB Burpee Box Step Overs

Box height: 60/50 cm

DB weight: 2 x 15/10 kg

55+

2–2–3 (min) Intervals of (1:00 rest between intervals):

8/5 Calories Echo Bike

10 KB Goblet Squats 24/16 kg

Max Burpee Box Step Overs in remaining time

Flip box forward after every 6th rep of Burpee Box Step Overs

Box height: 60/50 cm

Burpee Box Step Overs: bodyweight

A: Jump rope 8x30on/30off
B: Ring pull ups 3set
C1: Kb Snatch 5x2/arm
C2: Push ups x10

A: Triple jump x8
B: Power clean 5x3
C: Deadlift 3x5
D: Weighted pull ups 5x3
E: Strict chin ups Supinated 1xMax
F: SA Seated rows 2x10/arm
G: Barbell biceps curls 1xDrop set

A) Main Strength

Bench press progression

5x3@85-90% of heavy 3 from week 2 (or 5x3@heavy)

B) Accessory Strength

3 sets
12-15 dumbbell chest fly@light
max unbroken strict pull ups/chin ups/ring rows after each set

3 sets
10 dumbbell lateral + front raises@light
20 banded pull aparts

C) For quality (@empty bar)
50 barbell curls
*complete 10 skull crushers for breaking the set

For time

• 10 handstand push-ups
• 5 burpee pull-ups

Intermediate option

• 6 handstand push-ups
• 3 burpee pull-ups

Beginner option

• 6 dumbbell shoulder presses
• 3 burpee jumping pull-ups

♀ 15-lb dumbbells
♂ 20-lb dumbbells

For time:
21-15-9 Devil's Presses 2x15/10kg
21-15-9 Box Jumps 60/50cm
42-30-18 DU

E2MOM x3
3 Pull-ups
EMOM3
2 Pull-ups
E30sMOM3
1 Pull-up

Maksimitoistot

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3-minute SkiErg @ easy pace
2-minute Row @ moderate pace
2-minute SkiErg@ moderate pace
1-minute Row @ hardest pace
1-minute SkiErg @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
3 Power clean and jerks @ workout weight
6 Chest-to-bar pull-ups
12 Wall balls
15/12 (cal) SkiErg
12 Wall balls
6 Chest-to-bar pull-ups
3 Power clean and jerks @ workout weight