6 kierrosta:

• 2min juoksu
• 1min burpee
• 2min juoksu
• 1min ilmakyykky

Ei tarvitse laskea toistoja eikä juostuja metrejä. Yritä pysyä kokoajan liikkeessä.

A.
5 sets:
45s On / 15s Off
1. Bike
2. Row
3. Ski
4. Row
5. Bike
90s rest btw sets

B.
For time:
100 DU
2 rounds of
40 TTB
40 Cal Bike-erg
100 DU
Timecap 14min (or finish)

C.
10min EMOM
5 Bar MU (1-5)
15 Push-up

D.
Tabata’s:
1. V-ups/twisters
2. ”Side crunches” (leg raises) left/right

6 Rounds for time

6x single hand Devils press L
6x single overhead lunges L
6x single hand Devils press R
6x single overhead lunges R
10m hand stand walk
12x pistols
6x Ring Muscle-ups / Bar Muscle-ups

25/17.5kg

Aim to do all reps unbroken.
Rest as needed between rounds.

Front squat: 12, 10, 10
Super sets: sjmv+kulmasoutu 3x12+8
Triple sets: 3 round 10 reps per hauiskääntö+pystysoutu+kapea punnerrus

5 RFT
250 m ski
20 swings
20 push up

Partner WOD
5rft
400m partner run
30 Wall balls
20 TTB
10 HSPU

Perform max reps of pull ups

Rest day, total workouts of the week 14 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 95 min
Upper body strength x 2
Squat - 1400 kg

Gymnastics
MU - 70
BMU - 20
BFLY - 75
BCTB - 80
HSW -

Recovery
Sleep, 8+ hrs/ week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 25 min
Avg. 2930 kcal/day

135 min
Warm up for 20 min

1.MU
- Drills
- Every 90 s. x 15: 1 MU

2.Strength
A. Clean and Jerk
- Heavy single
- 25 35 40 45 50 55 57.5 kg

B. Every 30 s. for 10 lifts:
Clean and Jerk @ 80-85% of max
- 47.5 kg

3.Metcon
A. 8 min AMRAP:
5 Snatches 47.5 > 35 kg
10 Burpee box jumps 24/20"
15 Wallballs
- Result: 3 rounds
- HR 170/185

Rest 4 min

B. 8 min AMRAP:
1500 m Row
Max reps Chest to bar
- Reps: 12
- HR 169/182