For time
120 DU
40 DB snatch
20
10 Wall walk
20
40 DB smatch
120 DU

Ring MU

A) E90SEC X5:

• 1 Set of rMU

B) Gymnastic Strength

3-4 Rounds:

• 5-10 Ring Pull Up + 15-20s Chin Over Hold rest 45s
• 10-15 Kipping Ring Dip rest 45s
• 20-30s Ring Support Hold rest 45s

Strength EMOM

EMOM 20:

1: 50s Row
2: 10-15 DB Bench Press
3: 2 Legless RC (1+2 jos legless hyytyy)
4: Rest

Accessories

A) 3-4 Supersets:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

*rest 2min between rounds

B) 3-4 Supersets:

• 10-15 Seated DB Lateral Raise
• 10-15 Banded Face Pull

*rest 2min between rounds

6-6-4-4

For time :

15-12-9
Thruster 60/42,5kg
Bar Facing Burpees

Rest 2 minutes

9-6-3
Snatch 60/42,5kg
Strict HSPU

Rest 2 minutes

21-15-9
Power Clean 60/42,5kg
Pull-Ups

Target <- 12:00 CAP 16:00

Kovatehoinen intervalliharjoitus

Lämmittely
3x3min ergo

Muuttuva intensiteetti; 1min kevyt, 1min keskiraskas, 1min raskas

Kun kaikki ergot on tehty:
10 takareiden pumppaukset (nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi)
10 pään yli vienti kepillä
5+5 vartalon kierrot etunojassa (nojaa eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitusti)

Harjoitus (Vauhtikestävyys, 75–85%/HRmax, maksimikestävyys 85-95%/HR max)

36min: 6x4min, 2min lepo
A) Soutu*
B) Pyörä*
C) Hiihto*

*Joka minuutti 10s max effort, 50s palauttelua rauhallisesti. Osioiden välissä 2 min lepo. Jokaisen osion (A,B,C) aikana tulee siis neljä sprinttiä (0,1,2,3 min kohdalla). Pyri laittamaan "max effort"- osiin mahdollisimman paljon tehoja.

A: SL standing hamstring curls 3set
B: Bench press 3-3-3+
C: Pull ups 3xMax
D: Incline db bench press 4set
E: leg extensions 3set
F: OH triceps extensions 3set

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

90sec ON -3min OFF
120-150%

Clean

E90SEC X8-10:

• 1 Squat Clean (Build Up)

Front Squat

• 3x3

*rest 3min between sets
* eka setti @80% ja rakenna siitä

Metcon
Competition workout

4 Rounds For Time:

• 400m Run
• 8 Heavy DB Snatch @27.5kg
• 15 T2B

-Rest 5-8min-

For Time:
(Sprint)

• 500m Row
• 8 Wall Walk

Optional Accessory

3-4x For Quality:

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

*rest as needed

A)
4 rounds for quality
10 double KB front squat
12 alt. front rack reverse lunge
8/8 dead clean

B)
2 rounds - 3'rest between EMOMs
EMOM 8'
1: 8 strict pull up
2: 20 American swing
3: 10/10 single arm row
4: max rep single arm thruster