KUNTOHARJOITUS
6 Kierrosta, :40s töitä / :20s lepo
1) Romanialainen maastaveto kahvakuulilla
2) Vauhtipunnerrus levytangolla
3) Slam ball heitto lattiaan pään päältä
4) Renegade soutu
5) Burpee
6) Pyörä seisten, damper 10
7) Lepo

HUOM, 2 lämmittelykierrosta + 4 työkierrosta.

---

HUOMIOITA

Harjoituksen tavoite on tehdä :40s ajan töitä tasaisella tahdilla jokaisella rastilla ennen siirtymistä seuraavaan. Tarkoitus on kehittää perusvoimaa, kehonhallintaa ja tehontuottoa.

Lähesty harjoitusta siten, että yhdistät lämmittelyn ja kuntoharjoituksen yhteen. Tee ensin kaksi kierrosta nousujohteisesti siten, että keskityt lämmittelemään sekä pääsemään jyvälle liikkeissä. Kahden kierroksen jälkeen pyri kiihdyttämään vauhtiasi loppua kohti neljän kierroksen ajan siten, että viimeinen kierros olisi kaikista kovin.

A: Burpee box jumps 6min emom
B: Power clean 8x3
C: leg press 5-5-5+
D: Bench press 3set
E: Chin ups 3set
F: DB shoulder flys 1xMax
G: DB biceps curls 1xDropset

AMRAP 12
1-2-3-4-5-etc.
Squat cleans @ 83/61kg
Wall walks
– Rest 8:00 –
AMRAP 8
4 Bar muscle ups
8 Shoulder to overheads @ 61/43kg
12/8 (cal) SkiErg

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practice consistency on the cleans under fatigue.
Do your best on the 2nd piece to keep the bMUs and STOHs in unbroken sets. Control the pace with the SkiErg and transitions.
Strategy. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).
IF you can keep the bMUs and STOHs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).
Tips.
– Make sure to get a proper set up for each clean, your lower back will thank you
– Try to make all the wall walks look identical, same amount of steps each rep (up and down)
– Focus on the leg drive in the STOHs, trying to save your triceps for the muscle-ups
– It might be useful to put more effort into the pull in the BMU to land higher, aiming to make it easier for your tired triceps. It will probably get your heart rate higher but you might find it worth it if your triceps are getting smoked.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing through each AMRAP?
– At what round did part A start to get hard?
– How did your SkiErg pace progress as the AMRAP went on?
– How were your 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.
Squat clean → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs). This is intended to be a moderate heavy weight you want to do as singles.
Wall walk → Increase reps only every other round → Wall walk ½ way
SkiErg → Other machine of choice for same calories
STOH → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

Front squat
- 6 x 2 @80%

LÄMMITTELY
2 kierrosta, 60s./liike
1. Eteentaivutus - kyykky
2. Tuulimylly ympäri
3. Toispolviseisonnassa toinen jalka suorana - kyljen venytys
4. AKK - jalan vienti ristiin yli - alhaalla lonkankoukistajan venytys
5. Pöytänosto - eteentaivutus
6. Jousiampuja kuminauhan kanssa kyljellään

Lantionhallinta/tasapaino
2 kierrosta - 40s./liike
• Vaaka + painon siirto käsissä
• Lankussa painon siirto
• Lantionnosto jalat korokkeella - toisen jalan irrotus
• Lankussa polven veto lantion alle (kumppari)

VOIMA
3 x 6-8 jaloilla avustettu leuanveto
3 x 6/jalka yhden jalan jarruttava kyykky boksilta
3 x 8 lattiapunnerrus tangolla

3x3 Samalla painolla v2

Push & Pull

A) Split Jerk

E2MOM X8-10:

• 1 Push Jerk + 1 Split Jerk (Build Up)

B) EMOM 5

• 1 Split Jerk (2s pause @catch) *@100% from complex weight

C) 4 Rounds:

• 5 Strict C2B
• 3-5 Wall Walk
• 10 Strict Pull Up
• 10 STOH @50kg

*rest 2min Between Rounds

Metcon

5 Sets of 2min on/2min off:

• 15 Cal Echo
• 4 SB Clean @50kg
• AMRAP: DU

Accessories

4 Rounds For Quality:

• 10 Chaos Bench press
• 15-20 Bent Over Plate Reverse Fly
• 10-15 KB Front Raise

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
2 rounds
5/side Half kneeling bottom-up presses
5 Deck squats
10 Backwards walking lunges
+
Build to workout weight for wall balls, lunges and SB movements
+
@ workout weight
10/7 (cal) BikeErg
3 SB cleans
6 Wall balls
10/7 (cal) Row
3 SB squats
6 DB Front rack walking lunges

A Warm-Up WOD

6-Minute AMRAP

Complete as many rounds as possible of the following movements within 6 minutes. Focus on smooth, controlled movements to prepare your body for the workout ahead.

5 Inch Worms
- From a standing position, hinge forward and walk your hands out to a plank. Perform a push-up (or skip it),
then walk your hands back to standing.

10 Air Squats
- Keep your chest up, push your knees out, and squat to full depth. Use this to mobilize your hips and knees.

10 Jumping Jacks
- Full range of motion: arms overhead, feet apart and together.

5 Burpees
- Scale: Step back instead of jumping if needed. Focus on consistent movement.

10 Arm Circles (Forward and Backward)
- 5 forward and 5 backward. Loosen up your shoulders with slow, controlled movements.