"Jumping Annie" 12'min Tc

Treenaaja

10-20-30-40-50 double-unders
10-20-30-40-50 abmat sit-ups
1-2-3-4-5 Barbell back rack squat jumps 20/15kg

Kuntoilija

100-80-60-40-20 Single-unders
30-25-20-15-10 abmat sit-ups
1-2-3-4-5 Squat jumps 20/15/10kg

For Time

50 Stick Sit-Ups
40 DB snatches, alternating (50/35lb)
30 chest-to-bar pull-ups
20 Handstand Push ups
10 cleans (185/125lb)

Scaling options:
Pull up for chest to bar
Lower handstand push up number OR ab-mat(s) under head
Scaled weights:
DB 35/25lb
Clean 165/105lb

Bench Press

3-3-3-3-3

Between sets 6 Double Dumbbell Row

Go Every 3:30

Running intervals

3 Sets of:
5-10 Squat jumps
300m Run

4'min Rest Between Sets

Then rest 4'min and:

1 Set of Max meters running in 2'min

E6MOM x 4-6
8 box jump over
6 power clean @60/40kg ( drop& go )
8 box jump over
3-6 bmu Scaled pull up
*remaining time easy pace bike

keskiarvo sykkeet PK2 alueella. Uskalla mennä pyörällä riittävän rauhassa/ palautellen

EMOM x 15-25 (3-5rounds)
1) bike (easy pace)
2) 5-10 hspu Scale up --> Deficit
3) bike (easy pace)
4) 1-3 rope climb Scale up --> Legless
5) REST
(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

2x5 toistoa 50-60%
3x4 toistoa 60-70%
2x3 toistoa 70-80%

3 rounds:

25 cal ski erg
50 cal bike erg

Rir 2-3

5 rounds for consistency:
30/24 cal row
15 box jumps overs
12 burpees
15 hang power clean (30/20 kg)
12 push jerks (30/20 kg)
2 min rest