Every 5min x5

400m run
30 crossover
15 ghd sit ups

• viel juostaan pikkusen 🤭
• tatsii crossovereihin

Emomx24
1-4) 1000/800m row
5-6) 20 wall ball @9/6kg

Mökkiedition:
Emomx16-24
1-2) 1min run + 20 lunges
3-4) 1min run + 10-15 push ups

5 rounds:
500m row
Max bar muscle ups (määrä mitä jaksat joka kiekka)

• tiiän, että ei varmaan kauheen lennokkaasti mee ton jumpan jälkeen, mut aletaan ottaa muppeihin vähän tatsia ja kasvattaan kapasiteettia 😎
• soutu saa olla semmonen moderate, ei täysiä

2 Sets
4 x 400m Run @ mile pace
– 2:00 @ Recovery (walk) –
— Rest 4:00 between sets —

Flow. After each 400m repeat, recover for 2-minutes (walk)
Intent. Consistency and quality running. Hard paces but relatively long rests between repeats. Aim to make the final repeat of each set the fastest one in that set.

Score #1. avg. 400m time
Score #2. time for the final repeat of each set

A) EMOM 18’
12 Double KB Floor Press
8/8 Double KB B-stance RDL
15 Cyclist squat (KB goblet pos.)

B) AMRAP 6’
10 Double KB burpee deadlift
12 V-sit up

• rest 3’ -

C) AMRAP 6’
6 hang snatch (R)

10 m overhead walking lunge
6 hang snatch (L)

10 m overhead walking lunge

Accessory

2-3 rounds:
8 seal row
10 scull crusher

10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: round of 14.

Week 13/16: Inverted Juggernaut Method
Deadlift
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM

5 rounds

For time
10 Box Jumps 60/50cm
10 Hspu
10 Kettlebell Swings 16/12kg
10 Walking Lunges
10 abmat sit up
10 Push Press 20/15kg
10 superman
10 Wall Balls 9/6kg
10 Burpees
10 Double-Unders

For time:
• 100 AbMat Sit-ups
• 100 Jumping Lunges
• 100 Row calories
• 100 Wall Balls 20/14#
Partition reps as desired. Goal: 17 min.