Aerobic + anaerobic capacity
5:00 Echo bike @ easy
5:00 Row @ easy
–

4 Rounds, go every 2:00
0:15 Sprint Echo Bike
Jog/walk for recovery
–
5:00 Row @ easy
5:00 Echo bike @ easy
–
4 Rounds, go every 2:00
0:15 Sprint Row
Air bike for recovery
–
5:00 Air bike @ easy
5:00 Run @ easy

4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPE

Snatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squat

Optional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

LÄMMITTELY
n. 1min / liike
1. AKK - lankku - negatiivinen punnerrus - kobra
2. Skorpionikierrot
3. Hyvää huomenta
4. Seinäkyykky
5. Punnerrus kuminauhalla
6. Tuulimylly

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 10min
10 x levypaino tempaus
10 x mave + lankku
6-10 cal laite

3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull

CNS recharge

4 Rounds for quality

8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Wodliiga

10min amrap

7 burpee/push up
7 sit up
7 air squat/ohs

Neljä liikettä, viisi kertaa, viisi kierrosta.
A) leuanvedot
B) punnerrukset
C) pystypunnerrukset
D) lankkupito 45sek