Core tabata
20s on/10 off x8

A) Deadbug
B) Hollow hold

550m juoksu
20 wall ball 10lbs
550m juoksu
25m kelkka työntö 40kg paino kelkkaan
550m juoksu
250m soutu
550m juoksu
20m burbee broad jump
550m juoksu
250m ski-erg
550m juoksu
25m kelkka veto 20kg paino kelkkaan
550m juoksu
50m farmers carry 2x16kg kb
550m juoksu
25m db lunges 2x10kg db

Tc 60min

A: 2RM power snatch
B: Halt clean pull 5x3 @80%
C: Back squat 4x5 @80%

Back squat, Rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (86-92%)
+
2-3 x 3 @ 85-90%H2

KUNTOHARJOITUS

Aina alkavalla minuutilla 20:00 minuutin ajan:
3 Raakaa rinnallevetoa + 3 Etukyykkyä + 3 Työntöä

Harjoitus tehdään käsipainoilla. Valitse raskaat käsipainot!

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APULIIKKEET

3 Kierrosta,
10 Kasakkakyykkyä tanko niskassa (5+5)

3-6 Säkin/Dball nostoa hartialle
10-15 Kuminauhalla avustettu leuanveto / “Kumppariylätalja”

Noin :30s lepo liikkeiden välillä.

__

HUOMIOITA
Harjoituksen tarkoitus on kehittää voimaa ja voimakestävyyttä. Tähtää kuormissa raskaisiin painoihin ja variaatioihin, joilla kuitenkin saat tehtyä hyvät ja ehyet sarjat putkeen.

Apuliikkeissä tee vielä viimeistely lihaksille ja koita valita liikkeet siten, että saat tehtyä sarjat kunnon poltteella läpi. Panosta ensisijaisesti kaikki energiat kuitenkin kuntoharjoitukseen, äläkä “säästele” apuliikkeitä varten.

1rm bench press

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Raaka tempaus,
3 x 1 @ 85-90%
3 x 1 @ 90-95%.
Nosta 2:00 min välein

TYÖNTÖ
Raaka rive + työntö,
3 x (1+1) @ 87-92%
3 x (1+1) @ 92-97%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein

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BONUS

4-6 Kierrosta
15m Farmarikanto (raskas!)
3-5 Leuanvetoa/6-10 rengassoutua
3-5 Dippiä/6-10 Etunojapunnerrusta
1:00 min lepo kierrosten välissä

3 Kierrosta,
15-20 Ylävatsarutistusta levypaino suorilla käsillä
15-20 Selän ojennusta lisäpainon kanssa
:30-60s lepo liikkeiden välissä.

Z2 Run

Easy 45-60min Run

Alternate B1/B2**
**
B1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 55+% (RPE 8-9)*
18+ Push-ups**

B2. 3 Sets, rest 2:00 before B1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows***

12 Days of The Training Plan

1 Hang (squat) clean @ 102/70kg (225/155lbs)
2 Front squats @ 102/70kg (225/155lbs)
3 Ring muscle-ups
4 Handstand push-ups, 3.5/2”
5 Deadlifts @ 102/70kg (225/155lbs)
6 Front rack walking lunges @ 102/70kg (225/155lbs)
7 Burpees over the box, 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs)
9 Pull-ups
10 Toes-to-bars
11 Thrusters @ 84/61kg (185/135lbs)
12m Handstand walk

Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)

Target time. < 60:00
Semifinals level. < 40:00 (Rx)
Top CF Games level. < 30:00 (Rx)

Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.

Suggested weight options. 102/70kg (225/155lbs) → 93/65kg (205/145lbs) → 84/61kg (185/135lbs) → 70/47.5kg (155/105lbs) → 61/43kg (135/95lbs) → 52.5/35kg (115/75lbs) → 43/30kg (95/65lbs). You want a weight you can keep moving with

Goal. Avoid the temptation to come out too quickly and die out. Steady, consistent pace throughout.

Key Focus. This is a long grind. Just keep doing the work.

Strategy. This is a long workout, but the challenge really begins when you get deeper into this workout. It’s easy to start at too fast a pace at the beginning as the 1st 4 to 5 rounds go pretty quick. If you dig too deep, too soon, it will become very tough to keep moving at a good pace. Smooth is fast. Aim to keep pretty much everything unbroken, except maybe the thrusters. Use the transitions as opportunities to take a few deep breaths and control your pace.

Instructions. A lot of equipment is needed here, so be sure to set things up that allow for an easy transition from station to station. Make sure to have a clear path for your walking lunges, and a 12m lane for your final handstand walk (these can be the same lane). Because of the length of the workout, equipment does not need to be tightly spaced together, as the transitions can become your built in rest periods.

Debrief.
– How was your pacing? Were you able to keep the sets unbroken?
– How did this time compare to your last one (if you’ve been following for over a year)?
– How would you have approached this differently if you had to do it again?
– Could you have changed your approach and finished 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.
Ring muscle-up → Bar muscle-up → Chest-to-bar or regular pull-up (6 reps) → Ring row
Handstand push-up → Reduce deficit → No deficit → Standing HSPU variation of choice
KB Swing → 32/24kg (70/53lbs) to 24/16kg (53/35lbs)
Pull-up → Jumping pull-up → Ring row
Toes-to-bar → Hanging knee raises → V-ups
Thruster → 84/61kg (185/135lbs) to 43/30kg (95/65lbs), this is intended as heavy(ish) weight
Handstand walk → Wall walk (3 to 4 reps) → Seal walk