FITNESS MADNESS (Partner workout)
For time
1000m Run
100m KB front rack carry*@2x16/12 kg (Rx+: 2x24/16 kg)
100 Wall ball@6/4 kg (Rx+: 9/6 kg)
100m KB front rack carry
100 Russian swing
100m KB front rack carry
100 Goblet reverse lunge
1000m Row/ski or 2000m bike

*You can choose to carry a light-moderate sandbag instead of KB front rack carry.

Time cap: 30 minutes

EMOM15
1. 5 power clean 60 kg
2. 10 bar over burpee
3. 15 abmat situp

Power Clean
5 sets of 3 every 3 min

Triangle Proge

40min EMOM

1: 12 Cal Row
2: 12 Cal Ski Erg
3: 12 Cal Echo
4: Rest

Core

12min AMRAP For Quality:

• 10-15 Strict T2B
• 20/20m KB Suitcase Carry
• 45-60s Ring Plank Hold

3:00/0:30 x 18
1. Burbee broad jump (YGIG)
2. Run (both)
3. Sled push (YGIG)
4. Run (both)
5. Wall ball (YGIG)
6. Row/ski (vaihto 1:30)

Romanian deadlift

4 x 6-8 @ RPE 8 / 2 RIR, rest 2:30-3:00 b/t sets

Alternate A1/A2

B1. Push press, rest 1:30 before B2
Build to heavy 2-3 (H2-3) @ 2 RIR (86+%)
+
2 x AMAP @ 90%H2-3

B2. Strict chin up, rest 1:30 before B1
Build to heavy 2-3 (H2-3) @ 2 RIR (86+%)
+
2 x AMAP @ 90%H2-3

– Build to a heavy two or three (H2-3) with 2 RIR (heavier than 86%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H2-3.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)

Warm-up 00:30/00:30 x 8:
1) BikeErg
2) Handstand hold
3) Air squat
4) Push-up

Every 2 mins x 5:
4-6 strict HSPU

AMRAP 25 min:
800m BikeErg (100m = 1 Rep)
6 HSPU
10 wall ball
6 pull up
2 rope climb

1 kierros = 32 rep

Hang power snatch + Overhead squats

10-9-8-7-6-5-4-3-2-1 Hang power snatches
1-2-3-4-5-6-7-8-9-10 Overhead squats

– Rest as needed between rounds –

Each round is to be done unbroken as touch-and-go (i.e. 10 Hang power snatches + 1 OHS, 9 HPSn + 2 OHS, 8 PSn + 3 OHS etc.)
Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from power snatches to overhead squats. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Weight. Choose a load you can move well with, between 40-50%1RM snatch

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Snatch

A) E2MOM X5-10

Set 1: 10 Snatch @25
Set 2: 8 Snatch @35
Set 3: 6 Snatch @45
Set 4: 4 Snatch @55
Set 5: 2 Snatch @65
Set 6-10: 1 Snatch Till Days Technical Heavy

B) Snatch Pull

• 3x1 @110-120%

Strength

E4MOM X3-4 (fiiliksen mukaan rundit)

• 8/8 Front Foot Elevated Split Squat (Barbell)
• 10/10 Banded Hamstring Curl

Metcon

15min EMOM

1: 14 Cal Ski
2: 75 DU
3: 14 Cal C2 Bike
4: Max Reps: DB Snatch @50lbs
5: Rest

Optional Accessory

3-4 Rounds For Quality:

• 10-15 DB Floor Press
• 1 Set Of Wide Grip Pull Up (Banded)
• 10-15 DB Arnold Press