Tasasykkeinen peruskestävyysharjoitus
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LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
8+8 selän kierto seinää vasten
8+8 askelkyykky taakse ristiin vuorojaloin
8+8 yhden jalan GTOH
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

9x4min vaihtuva ergo, 20s lepo

*Peruskestävyysharjoitus. Pyri pitämään sykealue hallinnassa koko harjoituksen ajan.

3-5sets:

10m kb fr walking lunge @24/16kg
5 kb thruster
10 pull up / scale up --> c2b

rest 2min between rounds

SCALED: scale rep scheme / or 10 seated low bar pull up

2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

4x1+1+1 x 55-65kg

Deadlift

A1) Build Up To Days Technical 5RM

A2) 2x8 @80-85% from 5RM
*rest 3min between sets

Strength

Alternate A&B For 4 Rounds:

A) 10 DB Bench Press (2 RIR)
rest 60s
B) 8-10 Barbell Row (1-2 RIR)
rest 2min

Metcon

EMOM 24
1) 12 Cal Echo
2) AMRAP: Power Clean & Jerk @45kg
3) 6 Shuttle runs
4) Rest

Heavy lunges 10-8-8-4

Deadlift 8-8-6-6

Vauhtipunnerrus te-ote + vala + allepud 2+2+2
15,15,25,25

Tempaus pp + tempaus pa 1+1
29,31,32,34,35 jotaki pariki kertaa samalla painolla

Rive pp + rive pa + työntö 1+1+1
35,40,45,50

Etukyykky 2s stopila
5x3
35,45,55,55,55

Gymnastic & Strength

1) Skill

A) For 10-15min Practice Kipping Hspu / Strict Hspu / Box Hspu etc.

B) EMOM 12:

1) 40s DU
2) 1 Set of Box Hspu / Negative Hspu / Handstand Hold Against Wall
3) Rest

Gymnastic Strength

4 Rounds:

• 15-20 Parallette Push Up rest 60s
• 20-30s Chin Over Bar Hold rest 60s
• 20-30s Hangin L-Sit Hold rest 2min

Metcon

EMOM 30:

1) 15 Cal Row
2) 15-20 GHD
3) 8-10 Heavy DB Snatch (25-30kg)
4) 3-4 Wall Walk
5) Rest

In teams of 3
7x 3min AMRAP, 1min rest between

1. Sled push
2. Synchro DB sit ups
3. Synchro one arm DB Thruster (all 3 work)
4. Rope Climb
5. Max Cal Air Bike with two bikes
6. Synchro Pull ups
7. Synchro Devil’s press

Sled: Your Team mate(s)
DB: 22,5kg / 15kg
Synchro: Two work, one rests (except thruster)

Teurastamon avajaisviikonlopun WOD 19.1.2025