progressio 1/6

48 min time limit.

4 min time cap in each zone, rest remaining time and go ready for next zone. Two first round easy.

3 rounds

Zone 1

RPE 8+
700 M
Run

Zone 2

RPE 8+
700 M
Row

Zone 3

50 M /25 M
Sandbag Walking Lunges

Zone 4

RPE 8+
700 M
SkiErg

Tempo Front squat (slow down, fast up) 4x5 reps

Gymnastics

A) EMOM 10:

1) 1 Legless RC
2) 45s Easy Row

B) EMOM 10:

1) 5-10 Kipping Pull Up
2) 45s Easy Ski

Gymnastic Metcon

AMRAP 20:

• 10 Cal Row
• 10 T2B
• 10 WB

*Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

Gymnastic Strength

A) 3 Supersets:

• 10-15 Inverted Ring Row (1s pause on top)
• 15-20 Ring Push Up *Rest 2min between rounds

B) 3 Supersets:

• 1 Set of banded Pull Up
• 10 Bar Dips *Rest 2 min between rounds

Building

4 Rounds For Quality:

• 10-15 DB Tricep roll backs
• 10/10 Standing DB Bicep Curl

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Säären etuosan venytys
- Pyöritykset nilkalle vk
- Nilkan ulkosivu vk
- Polvennosto (+vaaka) blokkien päällä
- Askellusasennossa varvasnousut

60s./liike
1. AKK-lankku-punnerrus
2. Ristikkäinen tuulimylly
3. Nelinkontin vk kädessä kierto ali ja soutu takaisin ylös
4. Lonkan pyöritykset

VOIMA AMRAP 12min
6 + 6 x askelkyykky etujalka korokkeella
8 x rengassoutu
8 + 8 x sivutaivutus kk

SYKE AMRAP 6min
20 m farmers walk
10 x wall ball / thruster
5 x burpee

Merkkaa amrappien yhteen laskettujen kierrosten määrä

5k Run For Time

1) Easy 10-15min Z2 (WU)

2) 5k Run For Time

3) 5-10min Easy Recovery

12x 1min on/1min off
1. Max bar-facing Burpees
2. Max TTB
3. Max Clean & Jerks 45kg

Squat Clean + Split Jerk
1. Build to technical heavy 2
2. 5x1+1 @80-90%
3. 5x1+1 @70-80%

2-3sets:

15-30s hollow hold
40+40m s.a farmer carry

12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups
… continue +1 rep pattern until time runs out. Barbell starts from the ground. Goal: complete round of 9 (90 total reps).