30 minuutin peruskestävyysharjoitus

Lämmittely
3 min hiihto
3 min soutu
3 min pyörä

Sitten:
6+6 maailman paras venytys
6+6 alaspäin katsova koira varpaiden kosketuksella
8+8 tähtilankku

Harjoitus 30min (Syke 60–75%/HR max)

6 x 5 min, vaihtuva ergo
- 1min vaihtoaika kierrosten välissä

Harjoituksen tavoitteena on kehittää peruskestävyyttä ja toimia palauttavana, tasasykkeisenä harjoituksena. Pidä siis vauhti maltillisena ja sykkeesi peruskestävyysalueella (60–75% maksimisykkeestäsi). Vaihda ergometria lepoajalla.

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.

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

3 supersets:
6 SA Ring Rows L+R
Max Ring Dips

1 ¼ Front squat

3-5 x 3 @ 70-80%H2, go every 2:00-2:30

– 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
– Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
– Keep the bar path straight, elbows high, and trunk stable throughout each rep.

12-9-6 reps for time of
- Squat cleans
- Ring muscle-ups

♀ 95 lb
♂ 135 lb

9 burpee box jump overs
12 kettlebell swings
15 cal row

Bench Press

Cluster Sets

• 2.2.2 @70%
• 2.1.1 @75%

• 2x 1.1.1 @80-85%

• Eli esim eka setti: 2 reppiä (rest 20s) 2 reppiä (rest 20s) 2 reppiä
  Samalla kaavalla kaikki setit. Lepoa 2-3min settien välissä

CF Games Event 2

For Time:

• 20 Wall Walk
• 10 DB S2OH @25kg (oikeesti 70lbs)
• 20 DU Crossover
• 30 T2B
• 20 DU Crossover
• 10 DB S2OH
• 20 DU Crossover
• 30 T2B
• 20 DU Crossover
• 10 DB S2OH

5x6 dippiä
Hyviä toistoja

9'AMRAP
9 KB sumo DL high pull
9 KB frontsquat
9/9 russian twist