rauhassa

1) C2 Bike
2) rope climb
3) 20m farmers carry
4) 5 dball over bar

AMRAP 20
4000m bike erg (C2bike)
2000m row
Max m bike erg

For time:
30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:
100 Double Unders
30 Overhead Squat
35/25kg

( 15 - 25 )

If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.

1, For Time
30-20 -10 C2B Pull Up*
15-10-5 Double Devil Press 2x22,5/15kg

REST 5 min

2, For Time
120 Unbroken * Wall Balls 20/14lbs
120/100 Cal Ski Erg

*Every break = 3 Wall Walks

Deadlit 3x10 joka 1:30 rundi

75 min
Warm up for 10 min

1.Row progression
Week 2
2 > 3 rounds of:
4 min row @ spm 20
3 min row @ spm 22
2 min row @ spm 24
Rest 5 min between rounds
Avg. paces: 2.10, 2.10, 2.09
HR 152/180
Total time 37 min

2.Cool down
22 min easy bike

35 db snatches 7.5kg
25 wall balls 6kg
15 burpees
25 wall balls
35 db snatches

Syklin toinen viikko.

Complete as many rounds as possible in 15 minutes of

• 50 double-unders
• 25-ft overhead walking lunge, arm 1
• 25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB