30min amrap:

• 20cal BikeErg
• 10 swingi (amer.)
• 15cal SkiErg
• 5/5 kahvakuulatempaus

Kuulan paino kommenttiin.

Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 KB SA Squat 3 x 5E (10kg all sets)
B1 Dead lift 5 x 5 (max bar and 10kg)
C1 KB Lunge Walk 3 x 5 E (8kg KB) Last Set: 10kg
C2 KB SL RDL 3 x 5E (8kg KB) Last set: 10kg
C3 TRX Knee Tuck 3 x 10
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

Power clean 3-3-3-2-2-1

3 70-75%
2 80-85%
1 90-95%

10 MIN EMOM

As a complex

• 5 Medball cleans
• 5 Wallballs
• 5 Ground to overhead w. medball

For the rest of each minute, L-Hang for as long as possible.

120 min

• Pull up, 14, 12, 10, 8
• Bench press 4x8
• Incline DB press
• Low row
• Cable chest press
• Face pull
• Arnold press
• Straight arm pull down
• Side lateral raise
• Bicep curls

Deadlift 12-10-8-6 reps

50-60 minutes of:

400 m run
3 x 10 Ring swing - 10 Good morning

400 m run
3 x 10 Shoot through - 20 Cossack squat

400 m run
3 x 10 m HS walk - 12 Pistol squat

400 m row
3 x 20 GHD sit-up - 10 OHS

400 m row
3 x 10 Burpee - 20 Back extension

400 m row

4 rounds for time:

12 cal Echo bike
20 db snatches / db power cleans
20 m double db walking lunges

VX7A

4rds
8-12x bench dip
rest 30s
6-12x one arm press per hand
rest 30s
8-14 up right row
rest 60s
+
3rds
12x plank shoulder tap
30-60s plank

Bench press
4x7