Complete the following meters on skier or rower:
200-400-600-800-1000
after each ski or row complete:
12 DB thrusters
10 box jump overs 24/20”
20 sit ups
12 alternating DB snatches

40 minute timecap.

Valmistava jakso-1
Jalat vaelluskuntoon

5000 metrin soutu.
Jumppaa 40 kilolla.
Hauis treeni 10 kilon käsipainoilla.
Kova treeni itsekseni.
Kesto 60 minuuttia

𝗟𝗲𝘃𝗲𝗹 𝟭:
For Time
20 Deadlifts 80/55 kg
400 meter Run
30 Russian Kettlebell Swings 16/12 kg
400 meter Run
20 Overhead Squats 30/20 kg
400 meter Run
20 Bar Facing Burpees
400 meter Run
20 Pull-Ups/ 20 Ring Rows
400 meter Run
20 Box Jumps (24/20 inch)
400 meter Run
20 Dumbbell Squat Cleans 2*15/10 kg
400 meter Run

Time Cap 25 min.

3 x 3
3 x 2
3 x 1
90% of max at ens

15 min amrap

• 50 Double unders
• 10 Devils Press 2x17.5kg DB

*°90
2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1x@95%, rest btw sets 2min

2 min rest between sets

A) WU

• 1600m (nouseva vauhti)
• venyt

B) 4x4min on/3min Off

• Hardest sustainable pace for 4min *3min rest between sets *pitää tuntua pahalta

C) 5-10min Z2 easy

2-3x3@barbell, 2x3x@50%, 2x2@60%,
2@70%,
2@75%,
2x1@80%,
1@80%,
1@85%,
1@90%,
1@95%,
1@100%,
1@102%, rest btw sets 2min