3 rounds:

2k bike
3 rope climb
20 ghd
1k bike
6 wall walk
20 abmat sit ups

• taas idea, että hyvää tasaista tekemistä ja enemmän pk kun vk alueella

C2B proge

5 rounds:
300m ski
15 push ups
10 c2b/pull ups
- rest 1min

10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up.
Goal: finish round of 12s.

Conditioning (part 1)
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min.

Rest 4 min between workouts.

Conditioning (part 2)
For time:
• 500 m Row
Then, 3 rounds:
• 15 Deadlifts 185/125#
• 30 Air Squats
Then:
• 500 m Row
Goal: 10 min.

Warm-up

5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
(Rest as needed b/t each drill)
Rest 1:30 between rounds
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of bar muscle-ups, HSPUs and chest-to-bar pull-ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Bar muscle-ups
6 SB squats
6 Handstand push-ups
12 GHD sit-ups
6 Chest-to-bar pull-ups

kipping pull up/c2b

E2MOM, 5 rounds
3-15 kipping pull up/c2b
8-12 2KB thrusters

"Mä oon ihan finaalissa" Well Gym Games 2024 Finaalilaji 8a &8 b

Final
Time cap 10 min

8a)

Buy in:

42/51/60 cal echo bike, jonka jälkeen välittömästi

Final
8b)

20 synkro-maastaveto
20 synkro-hand release bar facing burpee
20 T2B
30 leuanveto
10 wall walk

Maastavetotangon paino

Avoin 100/122/143kg
Masters 40-49 90/110/130kg
Masters 50+ 80/98/115kg
Teinit (2007-2008) 90/110/130kg
Teinit (2009-) 80/98/115kg
Teinit (toinen 2007-2008 ja toinen 2009-) 85/104/122,5kg

"Vahvat donkkaa tykimmin" Well Gym Games 2024 Laji 7

Etukyykyn 3 toiston maksimi
Thrusterin yhden toiston maksimi

Toinen tekee toisen ja toinen toisen

"Vahvat donkkaa tykimmin" Well Gym Games 2024

Vahvat donkkaa tykimmin
Etukyykyn 3 toiston maksimi

Toinen tekee toisen ja toinen toisen

"Lauantai-illan huumaa" Well Gym Games 2024 Laji 4

Complex-Ladder:

Laji 4: Rinnalleveto maasta - Rinnalleveto riipusta -ladder
Tiebreak max reps DL

Painot:

Avoin naiset 30-35-40-45-50-55-60-65-70kg
Avoin miehet 43-50-57,5-65-70-80-85-93-100kg
Masters 40-49 naiset 25-30-35-40-45-50-55-60-65kg
Masters 40-49 miehet 35-43-50-57,5-65-70-80-85-93kg
Masters 50+ naiset 20-25-30-35-40-45-50-55-60kg
Masters 50+ miehet 30-35-43-50-57,5-65-70-80-85kg
Teinit naiset (2007-2008) 25-30-35-40-45-50-55-60-65kg
Teinit miehet (2007-2008) 35-43-50-57,5-65-70-80-85-93kg
Teinit naiset (2009-2010) 20-25-30-35-40-45-50-55-60kg
Teinit miehet (2009-) 30-35-43-50-57,5-65-70-80-85kg
Teinit naiset (2011-) 15-20-25-30-35-40-45-50-55kg