Koronakuntoutusta, työntö. Alemmissa painoissa rivet tuplana.

For time:

21-15-9-6-3

Burpees
Air squats
Push ups
Reverse lunges
Sit ups

10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Recommended weight is 70% 1RM.

12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
• Chest-to-bar Pull-ups

Descending intervals

AMRAP 4
40/32 (cal) Echo bike
15 Thrusters @ 43/30kg
15 Pull-ups
SkiErg for calories in any remaining time

– 3:00 Recovery (Easy Echo/Walk) –

2 x AMRAP 3
30/24 (cal) Echo bike
12 Thrusters @ 43/30kg
12 Pull-ups
SkiErg for calories in any remaining time

– 2:00 Recovery (Easy Echo/Walk) –

3 x AMRAP 2
20/15 (cal) Echo bike
9 Thrusters @ 43/30kg
9 Pull-ups
SkiErg for calories in any remaining time

– 1:00 Recovery (Easy Echo bike/Walk) –

4 x AMRAP 1
10/7 (cal) Echo bike
SkiErg for calories in the remaining time

– 0:30 Rest –

4 x AMRAP 0:30 (alternate)
1) Air Echo for calories
2) SkiErg for calories

– 0:30 Rest –

Intent. We are looking to keep a high output on these throughout. IF you end up limited by the thrusters, adjust the weight down so you can keep all sets unbroken. IF you end up limited by pull-ups, either change to jumping pull-ups OR simply to bar-facing burpees in order to keep the intensity high.

Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Thrusters and pull-ups should be unbroken (adjust weight/movement selection accordingly).
Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

Back Squat 4x2 @80%

4 min AMRAP:
• 5 Toes to Bar
• 5 Power Snatches 115/75#
2 min Rest
4 min AMRAP:
• 10 Abmat Sit ups
• 10 Power Clean 115/75#
2 min Rest
4 min AMRAP:
• 15 Back extensions
• 15 Deadlift 115/75#
Goal: 200 reps.

18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps

**EMOM 18

1 Minute : Row 12 - 16 Cal
2 Minute : Box Over Burpees 12-16
3 Minute : Bike Erg 12-16 Cal

Valitse kalori/toistomäärä joka on sama jokaisessa pisteessä.

LÄMMITTELY
3 kierrosta
1min ergo
10 burpee
10 istumaannousu
10 boksiaskellus

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HARJOITUS (Vauhtikestävyys 70-85%/HR max)

3x10min, 1min lepo

1. pyörä, joka toisella alkavalla minuutilla 8 Devils press (keskiraskas)
2. hiihto, joka toisella alkavalla minuutilla 15 istumaannousu
3. soutu, joka toisella alkavalla minuutilla 8 boksihyppy

*Harjoituksessa on kolme 10min työosiota. Jokaisella alkavalla 2:00 minuutilla suoritetaan kunkin ergon "pariksi" määritelty liike ja toistomäärä. Aloita työosio em. liikkeestä, pyri saamaan toistot mahdollisimman nopeasti alta pois. Harjoituksen on tarkoitus olla tuntumaltaan hengästyttävä, jopa hieman raskas. Valitse Devils pressiin haastava, mutta hyvin liikkuva paino.