supersetissä

WOD

E2MOM for 30 minutes (5 rounds)
Min 1-2: 8x10m Shuttle run + 4-6 Dumbbell burpee (2x15/10 kg)
Min 3-4: 50-75 Single under + 8-10 Wall ball (6/4 kg)
Min 5-6: 20/16 Calories machine

Rx+ options (Choose one or more)

Min 1-2: 10x10m Shuttle run + 6-8 Dumbbell burpee (2x22,5/15 kg)
Min 3-4: 50 Double under + 12-15 Wall ball (9/6 kg)
Min 5-6: 25/20 Calories machine

Goal: 30-40 seconds rest each 2 minute block.

ACCESSORY

3 sets
20-30 Seconds glute bridge walkout
15-20 Tibia raise

Emom 12x2

1) 45s Kepillä tai kumpparilla olkapäät
2) Submax lankkupito
3) 45s Konetta
4) Lepo

1) 6-8 Valakyykky kepillä tai tangolla
2) 30-40s Boxin ylitys
3) 45s Konetta
4) Lepo

Narrow grip bench press 3x2

Amrap 30

20 cal row/ski/echobike (switch each round)
2 strict pullups
4 powercleans
6 handstand pushups
8 t2b

Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4

A2. Pendlay row – 3 x 8-10 @ RPE 9 (1 RIR), Rest 2:00 before A1

– Build to a heavy four (H4) with 3 RIR (heavier than 82%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H4.

Clean and jerk

Build to 2RM

– Build to a 2RM clean and jerk
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

Kisaprep herättelyä

A) Power Snatch

EMOM 10:

• 1 Power Snatch

*lähe kevyellä ja ota pari vikaa ”haastavalla” painolla. Ei kuitenkaa mitää maksimeita

B) Echo Bike Sprints

5x

• 10 Sec Fast / 50s Easy

C) Mobbailua ja Venyttelyä n. 20-30min

EMOM15

A) Row
B) Bike
C) Ski

5x
10 Burpees
15cal Bike