"Taloyhtiön pihatalkoot" Kuntokarkelot 2024 laji 2

3 kierrosta aikaa vastaan

400m juoksu

20 hiekkasäkki rinnalleveto (55/40kg)

80+80m säkin kanto

Time cap 18min

KuntoKarkelot 2024 laji 1:

Aikaa vastaan viestinä

A:

50m kelkan työntö

50m juoksu

B:

50m juoksu

50m kelkan työntö

100m juoksu

A:

100m juoksu

50m kelkan työntö

50m juoksu

B:

50m juoksu

50m kelkan työntö

Time cap 6min

10-15min hölkkä

1x 10min juoksu 1min kävely
1x 15min juoksu 1min kävely
1x 10min juoksu 1min kävely

Bodybuilding/Strength

A) 4 Rounds:

• 10 Dual DB Z-Press *rest 60s
• 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

B) 3-4 Rounds:

• 8-12 Seated DB Bicep Curl *rest 60s
• 8-12 Single arm banded lateral raise *rest 90s

C) 3-4 Rounds:

• 10/10 DB Bench Press (alternating arms, resting arm extended) *rest 60s
• 10-15 Legs elevated Ring Row *rest 90s

Metcon

EMOM 16:

1) 45s Ski Erg (VK)
2) 45s Burpee Pull Up
3) 45s Devils Press 2x35lbs
4) Rest

60 min Z2 bike

On 10,20,30,40 and 50:

• 50 DU
• 8 Shuttle Run
• 25 Crossover DU
• 5 Shuttle Run

5 x 1 hang clean above knee + 1 clean + 1 jerk

EMOM 5:
2 muscle snatch + 1 ohs @ technical

6 x e2m:
1 snatch pull + 2 snatch @ moderate-heavy

Jerk

A) Split press (WU)
- 3x4 with 3 sec pause with bar OH in the split

-Rest 60 sec between sets-

B) Tall Split jerk (WU)
- 3x3 reps with 3 sec pause in the catch

-Rest 60 sec between sets-

C) Split Jerk (Main)

• 8-10x1

Set 1 @75% and build up from there

*rest 90-120s between.

Strict press

E3MOM X5:

• 3 Strict Press

*RIR 0-1

Metcon

3 sets Of:

• 15 Cal Row
• 14 TTB
• 12 Thrusters @40kg
• 15 Cal Row
• 14 TTB
• 12 Power Cleans
• 15 Cal Row

-Rest 4 min between sets-

Emom 12
1: 8/8 weighted reverse lunges
2: max strict pullups
3: max cal erg

Rest 3 min

Amrap 15
50 squat
40 alt db hang clean and jerk
30 situps
20 shoulder to overhead
10 d-ball clean

Hang power clean