2-3sets:

10+10 Db bench press
10+10 Db row
30+30m s.a farmer carry

5 Rounds, go every 2:00 (1:30 work / 0:30 rest)

Set of bar muscle-ups
Handstand walk w/ pirouette every 3m in the remaining time

Flow. Start each 2:00 window with a big set of bar muscle ups then as many HSWs w/ pirouette in the remaining time of 1:30 as you can, then rest 0:30 before the next round.
S*core. Bar muscle-up total reps + HSW total reps (3m w/ pirouette = rep)*

Intent. Work on your bar muscle-up and HSW capacity. You’ll need to account for short rest (most likely) after the bMU before the HSWs and that if you go for a really big set on the bMU, it might take more out of the HSW. So there is a bit of a tactical practice component here as well.

15cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry
- then
12cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry
- then
9cal AB
3 rounds:
7 Double DB Hang Cleans 20/15kg
10m Farmers Carry

A: Triple jump x8
B: Push ups 5xMax
C: Double KB clean & press 3x3
D: SA KB rows 2set
E: Kb skull cruschers 1xMax
F: For time:
50-40-30-20-10 Rkb swing

LÄMMITTELY

3 Kierrosta, :30s töitä / :30s lepo
1) Soutu
2) Hiihto
3) 1-Käden thruster
4) Burpee
5) Wallball

Nosta tahtia sekä valitse sopivat painot harjoitukseen lämpöjen aikana.

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KUNTOHARJOITUS
2 Kierrosta, 4:00 min töitä / 1:30 min lepo.

A)
Soutu (72-75%)

B)
Hiihto (72-75%)

C)
10 1-Käden thrusteria
10 Burpeeta käsipainon yli
10 Wallball heittoa, 9/6kg

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HUOMIOITA

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, ketteryyttä ja hieman voimakestävyyttä. Tavoite on ylläpitää hyvää ja napakkaa tahtia jokaisella työosiolla.

Hyvin onnistuneen harjoituksen tunnistat siitä, että hengästyt reippaasti, mutta pystyt ylläpitämään tasaista suoritetta. Vältä siis ylilyöntejä, joka voisi johtaa ylimääräiseen lepäämiseen. Tämän lisäksi keskity tekemään liikkeet taloudellisesti ja puhtaasti, jotta kehityt myös liikkeen taloudellisuuden kannalta.

Jos teit 5:00 minuutin testit soudulle & hiihdolle, niin voit tähdätä annetuihin tehoihin. Tuntuma pitäisi olla ylläkuvatun lainen: hengästyttävä, mutta hyvin tehtävissä oleva.

2-3sets:

8+8 Db seated press
8+8 Db row (heavy)
40-60m kb front rack carry

For time

15 Power clean and jerks @ 83/58kg (185/125lbs)
30 Chest-to-bar pull-ups
45 Wall balls @ 9/6kg (20/14lbs)
60/45 (cal) SkiErg
45 Wall balls @ 9/6kg (20/14lbs)
30 Chest-to-bar pull-ups
15 Power clean and jerks @ 83/58kg (185/125lbs)

Time cap. 25:00

Overview. These kinds of symmetrical, out-and-back style chipper workouts are popular in competitions (moderate/heavyish barbell movement, higher rep gymnastics and 1-2 “work capacity” movements mashed together). You’ll either want to 1) set a steady (harder than you’d like) pace from the start and hold on or 2) start a little easier and aim for a negative split (2nd half of the workout faster than the 1st).
Strategy. Chip away at the clean and jerks as quick singles. Unless you’re confident that you can do both sets of 30 C2B unbroken, break the 1st one already as needed for your capacity (20-10, 15-10-5, 12-10-8 etc.) to save more juice for the 2nd set at the backend. You can approach the wall balls with the same mindset. Both these movements lend themselves to quick breaks, so keep yourself accountable if you do break them into sets.
The SkiErg will eat away at the arms for both the 2nd wall balls and the chest-to-bars (as well as the jerks), but you’ll still want to keep up a fast pace here. Aim for a similar pace that you could maintain for Mikko Triangle.
Tips.
On the clean and jerks, don’t hesitate to shift to split jerks where needed. If you can connect the jerks directly from the clean (without standing up fully in between), then this is the preferred way to go here.
– Play around with your grip width on chest-to-bars a bit in the warm-up (common to be too narrow) to see if this can improve your cycle time.
– Flush the hands between reps on the wall balls (by letting them come down). Make sure your hands are under (not on the sides) of the ball.
– Lock your lats and use your bodyweight (not an arm pull) to initiate each stroke on the SkiErg for more power.
Instructions. Set up equipment 2-3m apart for safety and to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your pacing overall in each part of the workout?
– How did your set breakdown in each movement work for you?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
PC+J → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), choose a weight you can finish in no more than 2:00 as singles at the start of workout.
Chest-to-bar pull-ups → Pull ups → Jumping pull-ups → Ring rows
Wall balls → lighter ball
SkiErg→ any other machines for the same calories

2x5x72kg
2x3x77kg
Toistotesti 80kg

9 burpee box jump overs
12 kettlebell swings
15 cal row

Back Squat
4x6
Set every 3:00

5 sets, set every 2:00
5 Bent over rows
5 Power cleans
5 front squats

weight moderate, focus on technique