EMOM’21
1. AMRAP UB HSPU
2. AMRAP UB T2B
3. 20 DU

Overhead Squat
8-8-8-8

DB Snatch (each hand)
8-8-8-8

Tabata Plank

90 min

1.Jalkaprässi
Kelkka + 10*60 10*70 10*80 10*90 10*60

2A.Askelkyykkykävely kahvakuulat eturäkissä
16*12 16*16 16*16 kg
2B.Hyvää huomenta
3*12*15 kg

3A.Etureisikone
10*45 10*45 10*50 10*55 kg
3B.Takareisikone
3*10*30 8*30 kg

4A.Yhden jalan maastaveto kahvakuulalla
10/puoli 3*16 kg
4B.Selkäpenkki
15 15 15

5A.Pakaraojennus laitteessa
3*8/puoli*27 kg
5.Pakaraloitonnus laitteessa
3*10*40 kg

Weighted box step-ups

Lepo/väliinjäänyt harjoitus

6 RFT

• 1 LEGLESS
• 3 DEADLIFTS 60KG
• 3 HANG POWER CLEANS 60KG
• 3 SHOULDER 2 OVERHEAD 60KG

TIMES TO BEAT

Beginner athlete: 8min 7sec
Average athlete: 6min 46sec
Advanced athlete: 5min 25sec
Elite athlete: 4min 4sec
Regional athlete: 3min 31sec

Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

2.Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

12 min AMRAP

7 cal row
9 box jump
12 burpee pull up

400m sprints x 4
2 mins rest