A)
2 min on, 0,5 min off

Run
Ski
Sled push
Row
FC
Run
Ski
Lunges
Row
BBJ
Airbike
Wallball

B) Amrap 4 min

10xpush up, 10x sit up

10x hoverstep, 10x Back extension

10x static squat + arm raise, 10+10 hip bridge

Zone 1
Run
@RPE 6, 7 & 8

Zone 2
SkiErg
@RPE 6, 7 & 8

Zone 3
Row
@RPE 6, 7 & 8

Zone 4
Couplet:
5x DB Renegade Row
20 M DB Walking Lunges

• 2:30 Work/ 30s Rest
• 3 rounds
• Zone 1-3: add one RPE per round

4 intervals, alternate A1/A2

A1. AMRAP 6

8 Deadlifts @ 102.5/70kg (225/155lbs)
8 Handstand push-ups
8 Box jump overs, 24/20″
8 Toes-to-bars

A2. AMRAP 6

BikeErg @ 105-110%FTP20

– Rest 3:00 between intervals –
Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts)

Alternate A1/A2

A1. Strict dip – 4 x 6 @ RPE 8 (2 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 2:00 before A1

– Romanian DL = Stiff-legged deadlift from top position to below the knees (not all the way down) and back up. Allow your knees to bend slightly to initiate the movement, then push your hips back to maintain vertical shins as the bar moves below the knees. Extend back to the starting position.
– Focus on maintaining good tension on the hamstrings/glutes through the movement (don’t pause at the top).
– Keep an overhand grip on these (you can use hook grip).

LÄMMITTELY
2 Kierrosta, :40s töitä / :20s lepo
1) Mittarimatoburpee tai wall walk
2) 4 Boxille askellusta tai hyppyä + 4 Askelkyykkyä tai pistoolia vuorojaloin
3) Hiihto
4) Farmarikanto
5) 3 Rinnallevetoa käsipainoilla + 3 Vauhtipunnerrusta
6) Pyörä

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KUNTOHARJOITUS
3 Kierrosta, 1:20 min töitä / :40s lepo
1) Mittarimatoburpee tai wall walk
2) 4 Boxille hyppyä + 8 Askelkyykkyä tai pistoolia vuorojaloin
3) Hiihto
4) Farmarikanto
5) 5 Rinnallevetoa käsipainoilla + 5 Vauhtipunnerrusta
6) Pyörä

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HUOMIOITA

Harjoituksen tavoite on tehdä kullakin rastilla niin monta toistoa annettuja liikkeitä kuin mahdollista 1:20 minuutin aikana. Jokaisen rastin jälkeen on :40s lepo/siirtymäaika.

Valitse painot itsellesi sopiviksi sillä tavoin, että pystyt pysymään hyvällä sykkeellä liikkeellä koko työajan. Mittarimatoburpeessa tai wall walkissa korosta hyvää kehonhallintaa. Farmarikantoon hae mahdollisimman isoa painoa.

Partner Workout
Buy in : 3 sets / person
P1: 15 plate thruster @20/15kg
P2: Front plank hold
Then switch!
If You fail the plank, stop the thruster.

REST 1 min

Then 5 mins of max :
Waiters walk (relay, 20m/person)
Then 5 mins of max :
Burpee to plate (YGIG)
Then 5 mins of max rounds :
5 plate G2TOH @20/15kg
5 bear hug plate squat
5 push up (chest to plate )
- relay, one round/person

REST 1 mins

Cash out : 3 sets/ person
P1: 15 box jump @60/50cm
P2: Reverse plank
Then switch!
If You fail the plank, stop the boxjump.

Timecap : 32 mins

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH tc 20min
3@barbell, 1@up to the maximum of the day, rest btw sets 2min

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CLEAN
3@barbell, 3@up to 65%, jerk-%, rest btw sets 2min, example up to 55/65%

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SPLIT JERK *rack, split both side 1+1
2@barbell, 2@up to 65%, jerk-%, rest btw sets 2min, example up to 55/65%

DB seated box jump

3 x 3, go every 1:30-2:00

You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height)
– Use DBs no heavier than 5-10% BW in each hand
– IF you’re nervous that you might miss the jump, you can do these as DB squat jumps

EMOM 35

1) 15/12x Row (cal)
2) 20x KB Swing
3) 40mx Farmers Carry
4) 10/8x Ski (cal)
5) 20mx Weighted Lunges
6) 20x Wall Ball
7) Rest

15' EMOM
1: AMRAP knees to chest
2: AMRAP SU
3: AMRAP alt. DB snatch @17.5/12.5kg
4: AMRAP DB goblet lunges
5: rest