EMOM x 10

1) 10/8cal row( FAST)
2) 10m fr walking lunge

9 x alkavalla 90s

1. max toistot pallo rinnalleveto olalle
2. max cal soutu
3. max toistot tuplanaruhyppy

Valitse kohtuullisen raskas pallo ja sopiva suoritustahti kaikissa liikkeissä, jotta saat tasaisesti paljon toistoja kasaan

Try to add a bit more from last week.

4 rds for quality:

8/side Single arm DB/KB row (3 sec down, 3 sec hold on top) V2
8 reps Double DB/KB press V2
8 reps bicep curl with barbell (3 sec down) V2
-rest 1 min between

25min parin kanssa

10 kp tempaus
10 yleisliike boksin ylitys
20 cal echo/assault bike

Vaihto täyden kierroksen jälkeen

Metcon (time)

”Christine”
3 Rounds for time:
500m row
12 Deadlifts @BW
21 Box jumps 24”/20”

Timecap: 14 minutes

CONDITIONING (3/3)

Rowing Intervals (30min total)

30sec ON, 30sec OFF for 30 rounds

ON= RPE 3
OFF= RPE 1-2

This is not an all out effort. Workout can be done nose breathing only. Your average HR should be below your aerobic threshold. Nice and easy sweat for 30min. 

Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 5+5 Crossloaded Box Step-Up
3) 5-10 Rower Pike-Up
4) 10+10 Lunge Rotation Ball Throw
5) 10+10 Single Arm Ring Row
6) Row/Assault/Ski/Run 2-5min

CONDITIONING

3-5 rounds, 30sec ON, 30sec OFF

1) KB Snatch (from hang), Left Arm
2) KB Snatch (from hang), Right Arm
3) KB C&J (from hang), L
4) KB C&J (from hang), R
5) KB OHS, L
6) KB OHS, R

Workout is done by single Kettlebell. Choose a loading that fits your fitness level and your deload week.

RPE 3-4

CONDITIONING

Power Clean Every 15sec for 5min

RPE 3

This is consistency work. Easy with the loading.

WEIGHTLIFTING

Power Clean + Push Jerk Every 30sec for 5min

Overall RPE 3 to 3+

Light and fast