"Vuoren valloitus" KuntoKarkelot 2024 Laji 4

6min amrap

16 Synkronoitu laatikon yli hyppy

4 Köysikiipeily

lepo 2min ennen lajia 5

From 0:00 min to 10:00:
1917 m row or ski or 7 min bike for calories

From 10:00 to 25:00:
Complete as many rounds as possible:
20 med ball cleans 9/6 kg
40 sit ups
60 double unders

From 30:00 to 40:00:
107 walking lunges

Front squat

Build to Heavy 2 (H2) @ RPE 7 (3 RIR)

Shoulder press 3x4, 1x9

Voima: askelkyykky
+
Tb 25x, soutu 22kcal, leuat 30x, soutu 22kcal, tb 25x, soutu 22kcal

Setup:

-Teams of 4 people
-Complete all the work below as fast as possible
-2 team members can work at the same time (different stations)
-Divide the work however the team wants (strategy matters!)
-RPE 8-9

Run 8km
SkiErg 2000m
Sled Push 50m total
Sled Pull 50m total
Burpee Broad Jumps 100m
Row 2000m
Farmers Carry 200m
Sandbag Walking Lunges 200m
Wall Balls x 200

Progressio 4/6

1 ¼ Front squat

4-6 x 3 @ 70%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.

Warm-up

5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
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2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
(Rest as needed b/t each drill)
Rest 1:30 between rounds
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of bar muscle-ups, HSPUs and chest-to-bar pull-ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Bar muscle-ups
6 SB squats
6 Handstand push-ups
12 GHD sit-ups
6 Chest-to-bar pull-ups

Emom ad infinitum
1 + 1
2 + 2
Etc until can’t do them in one minute