1:30/1:00/0:30 of each @ increasing pace
1) Bike ( Run )
2) Row
+
2 rounds
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5/way Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Once through
400m Bike ( 200m Run )
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups
6 Toes-to-bars

3 sets:
:15-:30 Ring Support Hold
:15-:30 Bottom Of Ring Dip Hold
- Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your body.
- Hold tension in the bottom. Don't just hit the bottom and rest
- Rest as needed

3x10 Ring Kip Swings
- Rest 1min btw sets
- Focus on keeping your legs long in the backswing and tension in your core

AMRAP 5:
Ring Muscle Ups

Juokse tavoitteesi mukaista vauhtia kierros ja pidä kierrosten välissä 30 sekunnin tauko.

Toista tämä niin monta kertaa, että tavoite matkasi täyttyy. Esim. 2400. 6 x 400m / 2.00 Work 0:30 Rest.

Strength

4-5 Sets Of:

• 6 FS (1s pause bottom) (2 RIR) -rest 1min-
• 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

Gymnastics

• Max reps T2B test *laita tulos

Metcon

For Time:

1 Round of:

• 25 Cal Echo
• 20 Power Snatch @25kg

• 30 T2B

• Rest 3min-

2 Rounds Of:

• 12 Cal Echo
• 10 Power Snatch @25kg
• 15 T2B

-Rest 3min-

3 Rounds Of:

• 8 Cal Echo
• 7 Power Snatch @25kg
• 10 T2B

Accessories

Core Tabata (8x20s on/10s Off)

• Heel touches
• Flutter Kicks
• Leg raises
• Hollow Hold

*eli kaks kiekkaa tulee näitä.

2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, 2x2@75%, 2-3x1@80%, sn-%, rest btw sets 2min

2000m Warm-up

6 sets:
15cal Easy
10cal Moderate
5cal Hard

2000m Cooldown

..at 75kg

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3-minute SkiErg @ easy pace
2-minute Row @ moderate pace
2-minute SkiErg@ moderate pace
1-minute Row @ hardest pace
1-minute SkiErg @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
3 Power clean and jerks @ workout weight
6 Chest-to-bar pull-ups
12 Wall balls
15/12 (cal) SkiErg
12 Wall balls
6 Chest-to-bar pull-ups
3 Power clean and jerks @ workout weight

1. 15 cal bike
2. 2 x 12 db row
3. 14 Alternating Db lunges farmer carry
4. 12 Hang knee raises with med ball

Nousevilla painoilla