Strict Chin-Ups

Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

TimeCap 15

4-5 sets:
10 Cable Lat Pulldowns – Neutral Close Grip
15 Reverse Hypers
- Rest as needed

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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

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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

Part A
5 RM Deadlift and 3 RM Back Squat​

Result is total kg (= 5 RM + 3 RM)

Tie break = after successful completion of Back Squat

Part B
Max Rep Shoulder to Overhead @50% of 3RM Back Squat​ (from Part A)

Result is Total KG (= Reps x KG)​

Tie break = after successful completion of STOH

Time Cap for whole Event 1A + 1B is totally 30min!

A1: Kneeling clapping push 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1 (L+R=1rep)
C1: SA Sofa pus ups 3x3
C2: SA Kb rows 3x15
C3: DB Bulgarian split squat 3x8
C4: Rkb swing 3x25
D: Push ups 1xMax

Raskaita kyykkysarjoja

3x6 reps
2x5 reps
1x4 reps

43Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs
Max Thrusters (40/30)
-rest 2:00 between sets-

5-15 rounds at easy pace
2:00 Bike
1:00 Farmer Carry @ light KBs
10-30 Handstand Shoulder Taps (scale to plank shoulder taps)

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

30min Ski erg
30min Bike erg

For time

• 60/75-calorie row
• 21 push jerks
• 60/75-calorie row
• 15 push jerks
• 60/75-calorie row
• 9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb