Warm Up
Bike
5:00 easy
:30 moderate
:30 easy
:30 moderate/fast
:30 easy
:30 Sprint

BikeErg Interval
2 Min Easy
10 Min Hard (95 RPM)
4 Min Easy Recovery “Spin”
10 Min Hard (95 RPM)
2 Min Easy Recovery “Spin”

-Rest 2 Min-

4x 2 Min Hardest (105+ RPM)
2 Min Easy

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

EMOM for 4 rounds
1) Alternating KB swing snatch
2) MB over shoulder
3) Ring row
4) Rest

For 3 cycles:
AMRAP in 3 min:
- 3 wall walks
- 5 burpee box jump overs
- 7 pull-ups
Rest 2 min between cycles

Back squats
- 5 reps @72% of 1RM
- 3 reps @77% of 1RM
- 1 reps @82% of 1RM
- 5 reps @77% of 1RM
- 3 reps @82% of 1RM
- 1 reps @87% of 1RM
- 5 reps @82% of 1RM
- 3 reps @87% of 1RM
- 1 reps @92% of 1RM

new round every 1:45

1. 3*5/5 windmill, then Overhead squat practice

2. Amrap 6’
   8 usa swing @24/16kg,
   8 push ups,
   4/4 one arm overhead squat @12/8kg (scale to Front rack squat if neccessary).

Rest 2’

1. Amrap 6’ 6 double KB DL @2*24/16kg + unbroken 20m Farmer’s Carry, 6 burpee to target, 4/4 turkish sit up.

Rest 2’

1. Amrap 6’:
   12 goblet lunge,
   6 Right push press + 20m Front rack carry
   6 Left push press + 20m Front rack carry @20/12

2. Afterparty: 3*20/20” side plank reach through

Just row

A: Bench press 5rm + 2x5@90%
B: Strict pull ups 3set
C: Seated leg press 3set
D: Seated hamstring curls 3set
E: Cable triceps extensions 3set, variera grepp

A: Hang squat clean 5x3
B: Hammer leg extensions 3set
C1: DB Incline Bench Press 3set
C2: SA DB rows 3x10
D: DB Shoulder flys 3set