Workouts of the week 8 hours, x 4
Deload week

Rest day at Helsinki

Rest day at Helsinki

80 min

1.Conditioning
A. For time, with weight vest 6 kg:
800 m run
50 burpee
100 amsu
150 m lunges
800 m run
Time: 24.15

B. 15 min row & bike

120 min

1.Strength
- Strict pull up 15, 13, 11, 9
- Bench press
- Incline DB press
- Cable row
- Face pull
- Side lateral raise
- Bicep curl
- Straight arm lat pull down

2.Metcon
E3MOM x 7
8 KB push press 2x14
40 DU
14 cal AB
Times: 2.02, 1.54, 1.52, 1.49, 1.49, 1.48, 1.34

125 min

1.WL
Clean - 8-12 x 1-2 @ 65 % + 1 RM
- 2 x 47.5-60
- 1 x 62.5-67.5

2.Strength
- Back squat
4x6x65
- Trap bar DL
- Leg press
- Hip thrust
3x12x60
- Rear kick
- Hamstrings
- Abduction

130 min

1.MU
- 11x1 +2x2

2.Metcon
A1.AMRAP6
6 CTB
6 (cal) Bike-erg
Reps: 6 rnds

Rest 3-minutes

A2.AMRAP8
Buy-in: 1200m Bike-erg
+
AMRAP in the remaining time
8 pull up
10 Wall ball @ 9/6 kg
Reps: 5 rnds + 3 reps

Rest 3-minutes

A3.AMRAP6
8 HSPU abmat
8 BJO
8 cal row
Reps: 3 rnds + 19 reps

Rest 3-minutes

A4.AMRAP8
Buy-in: 800m row
+
AMRAP in the remaining time
8 TTB
10 Wall ball @ 9/6 kg
Reps: 4 rnds

Workouts of the week 10 hours, x 6
Week 3/3

95 min

1.Strength
- Weighted chin up
- Bench press 3x8 40-45
- Incline DB press
- Side lateral raise
- Face pull

2.Metcon
E4MOM x 6
8 KB push press 2x12 kg
10 BBJ
18 cal airbike
Times: 2.56, 2.51, 2.52, 2.51, 2.44, 2.31

100 min

Leg day
- Back squat - 4x8 60-62.5
- Hip thrust - 3x10 80
- Leg press - 3x12 100
- Bulgarian split squat
- Hamstring curl
- Abduction
- Quad extension