Tosimiesten ja naisten kuntotesti.
Liikkeet tehdään omalla kehon painolla.
Tulos on toistot yhteensä.

Maastaveto max rep
Raaka Leuka max rep
Penkkipunnerrus nax rep
Takakyykky max rep

Laske toistot yhteen.
Hyvä tulos on +80 toistoa ja +100 on superb.

4x9min (6min at 90-95%, 3min at 95-105%) 3min recovery between

A,
5 rounds for quality of:
Kettlebell Overhead + Front Rack Carry, pick load, 15m
Sled Push, pick load, 30m

Sled Push- heavy

Rest as needed between rounds.

B,
"Del"

For time:
25 Burpees
Weighted Run, 9/6kg, 400 m
25 Weighted Pull-ups, 9/6kg
Weighted Run, 400 m
25 Handstand Push-ups
Weighted Run,400 m
25 Chest-to-bar Pull-ups
Weighted Run, 400 m
25 Burpees

Goal
Sub 23 mins

C,
3 rounds for quality of:
15 Parallel GHD Sit-ups
10 L/10 R Paloff Press, pick load
15 weighted Hip Extensions

Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

20s on - 20s off for 5 rounds
a) HSPU
b) Strict pull up
c) Pistol squat
d) Strict t2b / toes to rack
e) rest

1:00 Banded Lats Stretch
30s Pass Trough
30s+30s Around Worlds
10 Push up to down dog

3 rounds :
0:20 Free Hand Stand Hold
5 Strict Pull-Ups
2:00 CrossOvers

3 x 5 front squats
Build to heavy.

Lopputreeni kahvakuulalla, käytä samaa kuulaa kaikissa
5 Kyykky
5 Etuheilautus
5 Thruster

3 sets at high effort:
30 s DB thrusters
30 s rest
30 box jump step downs
30 s rest
30 s dual DB devils presses
30 s rest
30 s bike calories
30 s rest