Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(30)
WRK 3:00 REST 2:00 x6
:30 alternating db shoulder press
:30 5 yard shuttle runs(back and forth touching down)
:30 renegade row(push up+row+push up+row)
:30 step ups
:30 walk outs
:30 airballs(squat w/medball toss above head)
Complete movements consecutively
rest two minutes after each round

Finisher
50 oblique crunch
1:00 samson

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(25)
WRK 10:00-REST 5:00-WRK 10:00
5 half burpees(from floor up)
10 kettlebell swings
20 squat jax
10 kettlebell single arm rows per side
5 v-ups

Finisher
50 russian twist
1:00 butterfly stretch

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

RCVR(30)
walk, hog, bike, stretch or rest

Finisher
1:00 plank
1:00 butterfly stretch

3 Rounds
Push-ups x12
Deadlifts x8
Shrugs x10
Push Press x 8

-Into-

3 Rounds
1:00min run
15 sit ups
Burpees x10
10 knee ticks
Squat jumps x10
Plank med ball rolls x20
(1 min rest)

As many UB ttb as you can for 10 min. EMOM.

Rest day, total workouts of the week 13 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 3 - 100 min
Upper body strength x 2
Squat - 2500 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB - 55
HSW -

Recovery
Sleep, 8+ hrs/week - 7/7
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 25 min
Avg. cals/day - n. 2860

AM: 40 min
60 s. run/60 s. walk
5.8 km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 2x2

2.Conditioning
WORKOUT 5, row progression
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.4
Round 2: 2.09.7

3.Accessory
A. 4 sets:
8 shoulder press - 25 25 27 27 kg

B. Tabata bicep curls - 12 reps, 10 kg barbell

Rest day

135 min
Warm up for 20 min

1.Squats
A. Back squat
8x65 % - 57.5
6x75 % - 67.5
4x82-85 % - 72.5
4x87-90 % - 77.5

B. Front squat
6x65 % - 52.5
6x75 % - 60
6x80 % > 60

New set every 3 minutes

2.Bench press
5x3x75 %
New set every 3 minutes
- 42.5 45 45 45 45 kg

3.Strongman
AMRAP8
10 m Sled push (heavy) - 30 kg (tekonurmella)
20 m Heavy farmer's walk - 24 kg
30 s. Rest
Reps: 8 rounds

4.Core and shoulder health
2 rounds of:
6+6 Heavyish kettlebell windmills -12 kg
30 Hollow rocks
30 GHD back extensions

5.Aerobic work
20 min easy bike

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

C. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min