Concept2 BikeERG

5 sets of 2 sumo deadlifts
1s up, 1s pause, 3s down, 1s pause

6 rounds with partner

6 syncro burpee bar/row over
8 snatch
Easy row

Toinen pareista soutaa, kun toinen tempaa
Vuoronperään.

Every 1.30 x10 (5 sets per move) total 15 min
1. 6-10 kipping t2b/leg raises
2. 6-10 kipping hspu

Mobility

Complex of:
2x hang clean
2x clean

3-5 sets

12min AMRAP of...

I : GS snatch x20 (24kg/16kg)
II : T2B/K2E x10
III : Box Jump x10 (30”/24” - full extension on top!)
IV : 60 sec (ski) ergo FOR CALORIES

Result is the calories on (ski) ergo.

You didn’t want to snatch kettlebells but rather not ski either so here you go! Because you’re not going to train for this anyway it will make a GPP test to try atleast twice a year (because you’re not going to do it quarterly anyway)...

GS snatch is kettlebell snatch in the sport style, starting from a swing; not ground-to-overhead. Only one hand-switch allowed per set.

Snatch pushpress+snatch balance+ohs
-E2momx5/Build up

Front squat 3 RM, then 3x3 @ 90%

Raakatempaus + Tempaus polven alta riipusta

5 x (1+1)x70%

Tempaus

6 x 1 x 70-75%, 6 x 1 x 80 - 90%

Tempausveto

3 x 3 x 120%

Etukyykky 3 x 3 x 75%