5 pull ups
10 push press with 10 kg kettlebell in both hands
15 sit ups
20 burbee

40 min.

100m kävely kahvakuula eturäkissä oikea
40 kahvakuula heilautus
100m kävely kahvakuula eturäkissä vasen
400m juoksu

EMOM 24 (AMRAP)

1 minute: Max reps Kipping Hspu
2 minute: Rest
3 minute: Max reps DU´s
4 minute: Rest

3min ON, 1min OFF x5
3 squat clean @60/45kg
10 push ups
40 DU/ 80 SU

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jatka aina siitä, mihin jäin ennen taukoa

Workouts of the week 11 hours, x 8

Competition week

A,
3 rounds for time of:
MAx Echo Bike Calories, 5 mins
200 Double Unders
Farmers Carry, 2x32/24kg 100 m

Score is your time minus total accumulated calories on the bike.

Goal: Sub 30 min

B,
5 rounds for quality of:
Chin Over Bar Hold, 10 secs
5 Pull-up Negatives
3 Strict Pull-ups
Rest 2 mins

A,
Week5
Back Squat 1x3 at 70% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x3+ at 90% 1RM

Rest as needed between sets.

B,
2 rounds for time of:
20 Toes-to-bars
30 Thrusters @52/35kg
40 Bar Facing Burpees

Goal: Sub 17 min

C,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
5 Eccentric Dumbbell Flies, pick load
Lateral Raise Hold, pick load, 20 secs

Eccentric Dumbbell Fly: 5 sec down and regular return

3 rounds of
5-5 Half Knee Press
15 Russian Swing
20-20 Side Bends

3 rounds of
5-5 Clean & Squat
16 Alt Russian Swing

Emom 20’
1 min: 15 Am Swing
2 min: 10 Goblet Squat
3 min: 6-6 Snatch
4 min: 8-8 Reverse Lunge
5 min: 15 V Sit-Up

4 x 2 @ 86% of regular split jerk 1RM

3 rounds for time of:

• Run 800 meters
• 30 pull-ups
• 40 push-ups
• 50 squats