EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3 rounds, 3 sets of pull-ups, last set max reps, 5min rest

EMOM12
5 strict HSPU
5 Ring dip
5+5 Ring row + Romanian ring row

YGIG SPLIT REPS EVENLY
80-60-40-20

Cal row/assault bike
Parivatsat 6 kg pallo
KB swing tai DB muscle hang clean

Cash out 100 DU / Scaled 50 wall ball

5min flow
20min lämppä

25min Jumps & pulls

15min wod setup & lämppä

Wod
4-5x
45sek on, 15sek off
Viivajuoksu
Yhden käden kb STOH
Lankku (lisäpainolla)
DB floor bench
Takakyykky, maasta/räkistä medium weight
Rest 1min

A: Power clean 3-3-2-2
B: Weighted strict pull ups 4x5
C: Supinated lat pull downs 2x8
D: FL Cable Shoulder flys 2x8
E: SA Seated rows 2set
F: Extended ROM SA Cable biceps curls 2set
G: Z-bar preacher curls 1xMax

5:00 BikeErg
+
2-3 rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks, alternating
5/side Pistols to a band
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1000m BikeErg
10 GHD sit-ups
1 Rope climb
10 Single-leg squats, alt
8m
3-5 Ring muscle-ups

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

AMRAP 8 RASKAS KUULA
- Russian swing x 20
- Maljakyykky x 15
- Kuulan siirto lankussa x 10+10
- Vuorikiipeilijä x 40

EMOM 12
- Hollow rocks x 30
- Rivekyykky 2KB x 12

AMRAP 8
- Rive+työntö x 20
- Sit out x 20
- Tempaus x 20
- Tähtilinkkari x 20

13-11-9-7-5 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 24/20″

Time cap. 10:00

Pacing. How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (burpee bxjo way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). So long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.
Tips. First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.