LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS (peruskestävyys, 60-70%/HR max)

6x6min vaihtuva ergo, 1min lepo kierrosten välissä

** Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.*

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

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

tai

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

For Time
2,000 meter Row

At 1-minute mark, begin:
Death by KB swings (24/16 kg)

With a running clock start the row. At the 1-minute mark get off the rower and do one kb swing, then resume rowing until the 2-minute mark. Do two kb swings, row until the 3-minute mark, do three kb swings, etc. until the 2K row is complete – or until you can no longer continue.

Mökkireenihöntsäilyä.

Mökkihöntsäilyä. Tempaukset lantio, pp, roikusta.

For time:

• 9-7-5 RMU
• 9-7-5 Snatches 60/40 kg
• 8m HSW between each movement

For time

• 2 power cleans
• 3 box jumps
• 4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box

4 rounds for quality:
7 strict press 30kg
16kg kb gorilla row 10/10
20 abmat sit-ups

Descending intervals

AMRAP 4
40/32 (cal) Echo bike
15 Thrusters @ 43/30kg
15 Pull-ups
SkiErg for calories in any remaining time

– 3:00 Recovery (Easy Echo/Walk) –

2 x AMRAP 3
30/24 (cal) Echo bike
12 Thrusters @ 43/30kg
12 Pull-ups
SkiErg for calories in any remaining time

– 2:00 Recovery (Easy Echo/Walk) –

3 x AMRAP 2
20/15 (cal) Echo bike
9 Thrusters @ 43/30kg
9 Pull-ups
SkiErg for calories in any remaining time

– 1:00 Recovery (Easy Echo bike/Walk) –

4 x AMRAP 1
10/7 (cal) Echo bike
SkiErg for calories in the remaining time

– 0:30 Rest –

4 x AMRAP 0:30 (alternate)
1) Air Echo for calories
2) SkiErg for calories

– 0:30 Rest –

Intent. We are looking to keep a high output on these throughout. IF you end up limited by the thrusters, adjust the weight down so you can keep all sets unbroken. IF you end up limited by pull-ups, either change to jumping pull-ups OR simply to bar-facing burpees in order to keep the intensity high.

Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Thrusters and pull-ups should be unbroken (adjust weight/movement selection accordingly).
Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

Warm-up
3:00 SkiErg / 3:00 Air bike@ easy
2:00 SkiErg / 2:00 Air bike @ moderate
1:00 SkiErg @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for thrusters
* Prep pull-ups between sets
+
@ workout weight
12/8 (cal) Air bike
6 Thrusters
6 Pull-ups
12/8 (cal) SkiErg