Ramp up to heavy single, with good technique

10 min workout
1. min = 20 m
2. min = 30 m
3. min = 40 m
4. min = 50 m
5. min = 60 m
6. min = 70 m
7. min = 80 m
8. min = 90 m
9. min = 100 m
10. min 110 m

If you fail, start beginning, or try again the same track.

Eilinen/Lepo

Metcon (time)

4 Rounds for time:
20 Pistols, alt. legs
20/15 calories row
TC: 9 minutes

Rest 2 minutes

4 Rounds for time:
15 ~Toes to bar / GHD
20/15 calories bike
TC: 9 minutes

Accessory:
100 Squats w/medball in bearhug
100 Jumping lunges
Split anyhow

50-40-30-20-10 reps of
Double unders
Sit-ups
Do one muscle up at the beginning of every minute (including the first).

10 Rounds :

1 Power Snatch (50/35)
3 Overhead Squat (50/35)
5 Chest-to-Bar Pull-ups

Aikaa vastaan:

• 500m soutu
• 5 maastaveto
• 50cal BikeErg
• 5 maastaveto
• 400m soutu
• 5 maastaveto
• 40cal BikeErg
• 5 maastaveto
• 300m soutu
• 5 maastaveto
• 30cal BikeErg
• 5 maastaveto
• 200m soutu
• 5 maastaveto
• 20cal BikeErg
• 5 maastaveto
• 100m soutu
• 5 maastaveto
• 10cal BikeErg
• 5 maastaveto
• 100m SkiErg
• 5 maastaveto
• 10cal BikeErg
• 5 maastaveto
• 200m SkiErg
• 5 maastaveto
• 20cal BikeErg
• 5 maastaveto
• 300m SkiErg
• 5 maastaveto
• 30cal BikeErg
• 5 maastaveto
• 400m SkiErg
• 5 maastaveto
• 40cal BikeErg
• 5 maastaveto
• 500m SkiErg
• 5 maastaveto
• 50cal BikeErg
• 5 maastaveto

Mave T&G UNBROKEN. Paino kommenttiin.

5 x 1 snatch complex

Squat snatch + hang squat snatch + over head squat

For time

50 DU
10 db snatch
50 DU
10 single arm db jerk
50 DU
10 devils press
50 DU
10 single arm db jerk
50 DU
10 db snatch
50 DU

Dumbells 22,5/15 kg

3-6-9-12-15-18-21-... (time cap 8 minutes)

Thrusters
Lateral Burpee Over the Bar

Teen female 20kg
Teen male 30kg
Sport female 30kg
Sport male 40kg
+35 female 30kg
+35 male 40kg
Elite female 40kg
Elite male 50kg