20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

Block snatch (below the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Alternate B1/B2

B1. Seated DB/KB strict press – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Seal row – 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 2 (H2) @ RPE 8
+
3 x 6-8 @ 80-85%H2

A2. Strict chin up, rest 2:00 before A1
Build to heavy 2 (H2) @ RPE 8
+
3 x 6-8 @ 80-85%H2

Zone 1:

-20 Cal Machine Sprint (AB/Run/Row)
-Band BB High Pull x 10
-Band BB Row x 10

Zone 2:

-20 Cal Machine Sprint (AB/Run/Row)
-SB Squat x 10
-SB Reverse Lunge x 10
-SB Jump Squat x 10
Use DB if need for more weight/heavier

Zone 3:
-20 Cal Ski Sprint
-Mountain Climber x 30 (15 per leg)
-Plate Situp x 15
-Med Ball Slam x 15

-2 rounds
-Work 6min / Rest 45s
-7 Athletes per station (start from different workouts)
-1 min between rounds

3 Sets, go every 5:00-6:00

6 Front squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24m sled push*

• Choose a weight you can either push a continuous 24m (if possible) or 2 x 12m with only rest being the turnaround

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

EMOM 8 (0:30 work / 0:30 rest)

1) Chest-to-bar pull-ups
2) Strict handstand push-ups

Intent. Accumulate EXCELLENT repetitions of each movement. Aim for a single big set each minute BUT you can also chip away at smaller sets as wanted/needed.
Flow. Work for 30-sec, rest the remainder of the minute.

5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Goblet Squats 70/53#
• Max Chest-to-bar Pull-ups
60 seconds Rest
Goal: 50.

LÄMMITTELY
Liikkuvuus
1 kierros
• AKK - jalan vienti ristiin yli - alhaalla lonkankoukistajan venytys
• Elephant walk
• Hyvää huomenta kepillä + kyykky
• Ylivienti kepillä
• Pyöräytys ympäri kepillä

Lantionhallinta
2 kierrosta
• Vaaka + painon siirto käsissä
• Lankussa painon siirto
• Lantionnostopito + toisen jalan irrotus
• Nelinkontin bird-dog (kumppari jaloissa)

VOIMA
Liikeparina - 3 x 6+6
1. Askelkyykky etujalka korokkeella
2. TGU istumaannousu

KIERTOHARJOITUS
2 x 40s./20s.
1. Rdl + soutu kpt
2. Marssi lp suorilla käsillä
3. Vuorikiipeilijä