LÄMMITTELY
1. Cat - Cow
2. Sivutaivutukset nelinkontin
3. Pyöritykset nelinkontin
4. Lisko kierto oik. & vas.
5. LLA - Kobra
6. Skorpioni

KEHONPAINO
2 kierrosta - 60s./liike
1. Lantionnosto rullaten / vuorojaloin lantionnosto
2. Dead bug jalkojen ja käsien kierrolla
3. LLA / AKK - jarruttava punnerrus
4. Uimari vuorokäsin

SYVÄT VENYTYKSET
1:30/liike
- Lonkankoukistaja oik. & vas. (blokki etujalan alla)
- Selin jalan kierto oik. & vas.
- Istuen eteentaivutus
- istuen jalat auki - eteentaivutus
- Puppy pose (bolsteri)
- Rintarangan avaus bolsterilla

Bench Press

E3MOM X5

• 4 Bench Press

*reps 1-2 with 1s pause @bottom
*reps 3-4 normal
*RIR 1

Hspu

E90SEC X5

• ”X” Strict Hspu

Into,

E45SEC X5

• ”X” k.Hspu

*strictit 0-1 RIR
*käytä kippeihin max 20sec

Metcon

6x3min On/2min Off

Alternating A&B

A)

• 30 DU
• 10m HSW (5+5m)
• 12 T2B

B)

• 8 Cal Ski
• 10 Double DB STOH @2x35lbs
• 6 bMU

Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 DB Pull Over
• 10-15 Lu Raise

2+1 reps
4 sets

Strength Supersets

A) Build to heavy 4RM in Bench Press

B) 3 supersets:

• 6-8 Bench Press @75-80% from 4RM
• 4-6 Strict Pull Up (weighted)

*rest 3min between rounds

C) 3x Superset:

• 6-8 Strict Dip
• 10-12 Pendlay Row

*Rest 3min between rounds

Skill Practice

A) For 10-15min:

• Practice Hspu or Handstand walk

B) E2MOM X5

00:00-00:30: Max Reps Box Hspu or Pike Push Up
00:30-01:30: Max Reps DU
01:30-02:00: Rest

Shoulder accessories

3x for quality:

• 10-15 Lu Raise (2x 5kg plate)
• 10-15 Banded Face Pull

*rest as needed

A)
4/4 single arm complex:
1 row
1 clean
2 snatch
@ heavy

B)
4 double KB complex
5 front squat
5 clean
10 alt. Front rack march
2 paused front squat

C)
2 rounds
2/2 TGU
5/5 windmill

For time

2000m BikeErg
40 Chest-to-bar pull-ups
24 DB Devils presses, alt @ 32.5/22.5kg (70/50lbs)

1000m BikeErg
20 Chest-to-bar pull-ups
12 DB Devils presses, alt @ 32.5/22.5kg (70/50lbs)

500m BikeErg
10 Chest-to-bar pull-ups
6 DB Devils presses, alt @ 32.5/22.5kg (70/50lbs)

Time cap. 18:00

Overview. A descending chipper where the challenge is to hold on to your pace as fatigue accumulates. Bike pace matters, but the real separators are how well you manage chest-to-bar volume and how consistent you can keep the devil’s presses.

The goal is to manage the first round well enough that you can keep moving when the reps start dropping.

Strategy. Start the 2000m BikeErg at a strong but repeatable pace. Do not chase a split that makes the first set of C2B fall apart. Break the 40 chest-to-bars early into manageable sets, even if you feel good. DB devil’s presses should be steady from the beginning. Keep your movement consistent, breathe at the top, and avoid rushing the first reps. The workout gets faster on paper after the first round, but only if you paced the start well.

Each round is half the reps / distance, do your best to push the pace a bit more each round. Don’t be surprised if the middle set of chest-to-bars feels harder than you thought. Chip away at sets as needed, just keep moving.

Once you get to the final round, it’s time to push with all you have left.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing through the workout?
– At what point did the workout become hard?
– Where did you lose time?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
BikeErg → 800/400/200m Run, 1000/500/250m Row or SkiErg, 2400/1200/600m Air/Echo bike
Chest-to-bars → Reduced reps (30/15/5) → Pull-ups (Rx or 30/15/5 reps) → Jumping pull-ups → Ring rows
DB devil’s press → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), this is intended as heavier DB you can keep moving with

Strict Press

A) Build Up To Days Heavy 2RM

B) 2x4 @80-85 From 2RM

Gymnastics

A) 3-4 Rounds Of:

• 1 Set of rMU

rest 45s

• 15 DB Bench Press @2x35lbs

rest 45s

• 10 s. Wide Grip Pull Up

rest 3min

B) Gymnastic Strength

EMOM 9:

1) 20-30s Chin Over Bar Hold
2) 20-30s Ring Support Hold
3) 30s AMRAP: Push Up

Optional Metcon

For Time:

15-12-9

• Cal Echo
• DB Thruster @2x45lbs

For Time:
Run 5,5 km

Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
ALTERNATING FRONT RACK ELBOW ROTATIONS
BACK RACK ELBOW ROTATIONS
TALL MUSCLE CLEAN *elbows slightly back and up
FRONT SQUAT *stable and controlled, elbows up

Round 2:
TALL CLEAN HIGH PULL**elbows slightly back and up
TALL POWER CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up

Round 3:
TALL MUSCLE SQUAT CLEAN *slow
TALL CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up
SOTS PRESS

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@25%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, bs-%, rest 2-3min

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EMOM20 *work 0:45, 4 rounds
1: Alternating DB Goblet Curtsy Squat
2: Pilates Teaser / Alternating Pilates Single Leg Teaser
3: Alternating Cross Body DB Muscle Clean
4: Alternating Single Arm Devil's Press
5: Rest

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video: front rack elbow rotations

video: back rack elbow rotations

video: Alternating DB Goblet Curtsy Squat

video: Pilates Teaser / Pilates Single Leg Teaser

/

video: Alternating Cross Body DB Muscle Clean

video: Alternating Single Arm Devil's Press

Valitse itsellesi sopiva variaatio, esim. blokki takapolven alla.
Tee 1 lämmittelysarja - 8 x / jalka, jonka jälkeen 3 työsarjaa.
Lepää sarjojen välillä 60s.