Partner Workout (You GO, I GO)
4 rounds for time
50 cal row
50 alt. Dumbell snatch @22,5/15kg
50 Double under
50 Single arm DB push press

Timecap : 35 mins

Deadlift x10

Deadlift

• 20-10-10-10

*Rest 3min between sets
*Tähtää n. 5kg raskaampiin, ku viime viikolla

Engine

For Time:

• 15 Cal Echo
• 25 STOH @45kg
• 15 Cal Echo
• 12 Wall Walk
• 15 Cal Echo

Accessories

A) Rope Pull Up:
4 Rounds rest as needed between

• 5 Rope Pull Up ''Right hand above'' -rest 20sec- -5 Rope Pull Up ''Left hand above''

B) 3-4x For Quality:

• 10 KB Straddle Press
• 10/10 DB Bent Over Row

C) Optional 3-4x For Quality:

• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext.

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

Crosstrainer-pyörä
55 kc

Soutu: 75 kc

5 rounds of:

5 Single arm DB row
6 Pendlay row - go heavy

"Taloyhtiön pihatalkoot" Kuntokarkelot 2024 laji 2

3 kierrosta aikaa vastaan

400m juoksu

20 hiekkasäkki rinnalleveto (55/40kg)

80+80m säkin kanto

Time cap 18min

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breathe.

Clean&jerk
8xOT2M

2 Power clean+ 1 split jerk

---

16xOTM

1) 40sek single under
2) 15-20 wallball
3) 20 abmatt sit-up
4) Rest

"Joka suuntaan" KuntoKarkelot 2024 laji 3

8x 90sek on / 15off (4rounds/hlö)

3 wallwalk

7 burpee esteen yli hyppy (150/125cm)

Max reps Crossover