A1: Bench press 3x5
A2: Bulgarian split squat 3set
B: Hang clean pull 4x2
C: Lat pull down 1xMax

Condy 5’EMOM with a twist

5 Power Clean 50-80% max 1RM
10 Push up
15 Air Squat

Try to push each round between 40-50sec.
You can add rounds by feel.

4 kierrosta.

10m ohs lunges 27,5kg db
10 reps GHD sit ups
20m sled push
10 burpee bjo ( yhtäaikaa)

Muut liikkeet vuorotellen

Practice ring/box dips, then

4 rounds for quality (total 10 min):

A1) In 60s: 4-8 ring dip (strict or kipping)
A2) In 90s: 10-20 HS weight shifts + 20-30 DU

A1+A2 = 1 round

HS weight shift -> wall-facing -> plate step ups w. feet on box -> 20-30s HS hold with shrug
DU -> 10-20 du -> 30-45s practice

50-30-20 reps for time of:

• Thrusters
• Pull-ups

♀ 45 lb. ♂ 65 lb.

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Close Grip Bench Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Curl Grip Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

F,
For time:
Run, 800 m
40 Goblet Squats, 32/24kg
Farmer Carry, 24/16kg, 400 m
40 Goblet Squats, 32/24kg
Run, 800 m

Wear a 9/6kg lb weight vest if you want an extra challenge!

Goal: Sub 20 min

G,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load

Rest as needed between rounds.

Push press 15-12-10 reps

Training plan for October

Workouts inspired by The Training Plan

Weekly overview:
1. Gymnastics & conditioning
2. Chest, back & core
3. Leg strength & core + optional running
4. Back, shoulders & yoga
5. Hard routine / Leg strength & running

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up / ring muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)

2.Tuesday
105 min
Upper body strength with push focus & core
- Bench press
- Weighted pull up
- Dips
- DB row
- DB bench press/incline cable press/chest fly machine
- Shoulder press machine
- Arnold press + bicep curl
- STTB/Weighted sit ups

3.Wednesday
30 min + 105 min
Running for 30-40 min

Leg strength & core for 105 min
- Back squat
- Lunges
- Hip thrust
- Leg press/single leg press
- Glute kick back
- Hamstring curl lying + standing
- Abduction
- EMOM7: abs

4.Friday
105 min
Upper body strength with pull focus & yoga
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- DB press/incline DB press + lateral raise sitting
- Straight arm lat pulldown + face pull
- KB push press + bicep curl DB's
- Bicep curl Z-bar

5.Saturday
120 min
Hard routine for 90 min
Leg strength for 30 min
- Heel elevated goblet squat + lunge stance foot elevated squat
- Hamstring flexion + quad extension
- Tabata sit ups

OR

Running for 45 min

Leg strength for 90 min
- Front squat
- Hip thrust
- Leg press
- Staggered stance DB deadlift/bulgarian split squat/walking lunges
- Hamstring curl
- Quad extension
- Sled push

[On the 0:00]
3 Rounds:
250m Row/ 200 Meter Run
25 Wallballs 9/6kg

[On the 9:00]
3 Rounds:
250m Row/ 200 Meter Run
20 Pull-ups

[On the 18:00]
3 Rounds:
250m Row/ 200 Meter Run
15 Burpees

[Time Cap = 27:00]

Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round

Banded Pushdowns: Accumulate max reps in 3:00
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.