Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

8 burbee
40 sek su
7 t2b
10 box jump
Rest

TC 20min.

Run

6 x 400m Rest 90sec ( rentoa kovaa, ei täysillä )

2 x 1000m Rest 2 - 3 min ( rentoa kovaa, ei taysillä )

W45+: 30kg bar, 14lbs wb, 50cm box
Time cap 13min

Part A:
21 - 15 - 9
Clean (anyhow)
Box jump (6m apart from bar)

Part B (immediately after):
36 - 24 - 12
Wall ball
8 shuttle runs (6m)

70-75-80-75-80-85%

𝗟𝗲𝘃𝗲𝗹 𝟯:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips (High Rings)
Burpee Broad Jump - 1 meter

𝗟𝗲𝘃𝗲𝗹 𝟮:
8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips
Burpee Broad Jump - 0.8 meter

𝗟𝗲𝘃𝗲𝗹 𝟭:
7-6-5-4-3-2-1 reps of:
Toes to Rings
Box Dips
Burpee Broad Jump - 0.6 meter

Time Cap: 15 min.

Wide grip bench press 5x5 reps

4 rounds for time:
• 5 Deadlifts 255/165#
• 10 GHD Sit-ups
• 20 cal row
Goal: 9 min.

A,
Front Foot Elevated Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
5x 5 L/5 R

Bulgarian.

B,
2 rounds for time of:
20 Clean & Jerks, 70/47kg
40 Bar Facing Burpees

Compare to 11-10-20.

Goal: Sub 12 min

C,
Contralateral Dumbbell Press 20-20-20, using heaviest weight per set
Landmine Deadlift 20-20-20, using heaviest weight per set

Contralateral Dumbbell Press- 3x 10 reps/side; light to moderate
Landmine Deadlift- 3x 10 reps/side; light

-Gymnastics warm up

HOLDS and SKILLs 30s on 30s off x 5
1) L-sit (paralette/box)
2) DU/SU
3) TTB or single leg TTB
4) Wall facing shoulder taps/handstand walk
5) Chin up hold