Haluttu matka, aika ja tyyli

50 min
1 min run/1 min walk for 50 min
7 km
118/152
7.13/4.58 min/km

120 min

1.Skill: HSW practice for 25 min

2.Jacked gymnastics + HSPU work
A. 3 x 3-6 sec isometric hold 1-5 cm from ground
B. Kipping HSPU @ 20 kg plates + abmat, r. 90 sec bs.
5 x 5 reps
C. Single Arm Dumbell Press (3 x 10 on each arm, same weight across)
3 x 20 lbs

D. Foundational Development
3 rounds:
- 5 barbell Turkish get-ups on each arm (try to get these unbroken before switching arms) > 5 kg barbell
- 12 supinated lateral dumbbell shoulder raises
3 x 1.25 kg
- 10 pronated weighted shoulder dislocates
1.25 1.25 2.5 kg
- 10 supinated weighted shoulder dislocates
3 x 1.25 kg

3.Core / back rehab
A. 3 sets of:
A1. Single leg DL w/DB
15/s x 40 lbs
A2. 25 sec hollow hold into 15 hollow rock

B. 2 sets of:
B1. Leg raises x 20 reps
B2. windshield wipers at ground x 20 reps

4.Thoracic flow

For time

21 - 15 - 9

Hang power snatch
Box jump

Cash out
200 DU

Deadlift
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

MOBILITY 15 MIN (Lower Body)
.
EMOM 36:

40s ON / 20s OFF
Run
Box Step Over
Ring Row
Row
Plank Sandbag side drag
Superman rocks hold

LAJI 1

5 min AMRAP
Buy in: 100 Double Unders
Rest of the time: AMRAP Wall Ball

LAJI 2

7min Time to Find Max.
Weight for the Complex:
SQUAT SNATCH + OVER ‍‍‍HEAD SQUAT
2min REST

LAJI 3
In 4min Time Cap

3 Rounds
3 Clean (60kg for men, 40 kg for women)
15 Chest to Bar Pull Ups

If completed before 4min, add 4min to do

3 Rounds
3 Clean (80kg for men, 55 kg for women)
12 Chest to Bar Pull Ups

If completed before 8min, add 4min to do

3 Rounds
3 Clean (100kg for men, 70 kg for women)
9 Chest to Bar Pull Ups

Eilinen/Lepo

120 min

1.Skill: butterfly pull up practice for 20 min
Box assisted

2.Jacked gymnastics
A. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (3 x (3+3+3+Max Reps))
3 x (3+3+3+3)

B. Strict Conditioning Circuit
B1: Strict Toes-to-Bar (3 x 4-12)
12 10 9
B2: Strict Pull-up (3 x 12)
Scaling Option 1 - Band Assisted Pull-ups
12 / 6+6 red band / 12 red band
B3: Ring Push-ups (3 x 12)
Scaling Option 1- Regular Push-ups
12 12 6+6 ring push up + regular push up

3.Conditioning - own set
A.For 40 min at HR 130 - 160
500 m ski
500 m row
25 wall ball @ 10 lbs
25 walking lunges
25 cal AB
25 sec hollow hold
10 ring row
10 burpee
5 rope climb

Result: 2 rounds + 450 m ski
151/168

Aamu: 60 min

1.Skill: HSW practice for 20 min
2. Aerobic work: easy AB for 30 min
avg. 46 rpm, 136/147, 186 cal

Ilta: 120 min

1.EMOM6: 5 HSPU

2.Jacked gymnastics
A. Work through the below drills in order.
Bar Work
Kip Swings (3 x 10)
Kip Swings with High Pull (5 x 5)
Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)
Butterfly Pull-ups (5 x 3-10)

B. Core Conditioning
4 rounds:
- 20s max tuck hollow rocks
- 20s max arch-ups
- 20s max seated pike leg raises
- 60s rest

3.SPP (Conditioning)
A. For time
5 Muscle up > 1 rope climb
10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
5 Muscle up > 1 rope climb
20 Box jump over @ 24/20″ > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
50 cal Assault bike
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
Time cap. 35 minutes
Result: 27.58
169/182

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow