EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up

Bench press 2x3+1x1

3 rounds for time

• Row 500 meters
• 15 ring dips
• 5 bar muscle-ups

Goal Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 145 and 205. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

1k air runner
1k ski
2k assault bike
20 strict pull up
1k air runner
50 burbee
1k assault bike
1k row
1k air runner
40 lunge
1k assault bike
100 wallball

1-2 Rounds

10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
1-2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

CONDITIONING

A) For 30min (PK Vauhti)
- 15 Cal Row
- 15 Cal Bike

-Rest 5min-

E3MOM Till Failure:
8 Burpee Box Jump Over
10 Cal Row
*add 5cal to row each round. Go till failure

ACCESSORIES

A) 3-4x For Quality:

• 30/30m Heavy KB Suitcase Carry
• 30m 2xKB Front Rack Carry
• 45-60s Deadhang from Bar

B) 3-4x For Quality:

• 20 Hanging Knee Raise
• 15/15 Banded Pallof Press (1s Hold every rep)
• 30/30s Side Plank

Deadlift

1) Find days 1RM
*Varovasti sitte prkl, formi edellä

B) 2x10 Drop set @50-60% From 1RM

Strength

A) 3x Superset:

-10/10 Bulgarian Split Squat (2x DB)
-20m Backwards Sled Drag (link)

B) 3x Superset:

-15-20 GHD Hip Extension
-10/10 DB Row

Metcon

For Time:

• 5k BikeErg (Zone 2)

Into,

10x 2min amrap:

• 10 WB
• 10 Heavy DB Snatch +Easy Bike for the rest of the time

Into,

5k BikeErg (Zone 2)

*Eli alkuun pk vauhtia 5k pyörällä ja sitten 10x2minuutin amrappia. Aina alkuun 10wb + 10db snatch ja loppuaika mitä siitä kahesta minasta jää, teet easy pyörää. Ja sitten aina alusta x10

EMOM X40

1) Run, eli säntäile pihan poikki ja takaisin

2) Alternate between A&B, eli sekoile joka kierroksella kumpaa pitikään nyt tehdä
A: 10-20 Ringrow
B: 10-20 Push-up

3) DU tai SU, eli sulavaa hypähtelyä

4) Alternate between C&D, koska ei osattu päättää mitä kaikkia liikkeitä halutaan tähän treeniin
C: 20 Sit-Up
D: 20-30 sek. Plank

Kuvassa treenin inspiroinut wodi "Notkea kuin näkkileipä" sekä iloiset treenaajat

40min EMOM

1) 20 GHD
2) 45s Row
3) 10 Heavy DB Thruster
4) 1 Set of Deficit s. Hspu
5) Rest

Each minute, progressively harder:

1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
3 Rounds
0:20 @ 100% MAP5 (hard)
0:40 @ 50% FTP20 (easy)
+
1:00 @ 50-60% FTP20 (easy)