Amrap8:
10 cal row
10 air squat
5 inchworm*

-rest 2min-

Amrap8:
10 cal bike erg
10 ring row**
5 push up

-rest 2min-

Amrap8:
10 x shuttle run (1 väli on 1 toisto)
10 knee raise with plate at overhead***
5 burpee or down up to plate****

*amrap= as many reps as possible
= eli teet niin monta kierrosta kuin kerkiät kyseisiä liikkeitä annetussa (8min) ajassa, ja sen jälkeen lepäät 2min, ja teet taas seuraavaa amrappia 8minuuttia niin monta kierrosta kun vain kerkiät, ja taas lepäät 2min ennen viimeistä settiä :)

mittarimato
**rengassoutu
*polvennostoja paikallaan kiekko suorilla käsillä
***joko burpee tai kevennetty liike ja ylhäällä pieni hyppy kiekon päälle ja seuraavaan toistoon

LÄMMITTELY
15min amrap
200 m hiihto/soutu
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x dead bug
20 x AKK pohjepumppailut

EMOM 25min
3 kierrosta
8-12 x maastaveto + kyykky
10-12 x rengassoutu
20 x vuorikiipeilijä
60s. Lepo
1 min tauko
3 kierrosta
30-40s. hiihto
30-40s. pyörä
30-40s. soutu
60s. Lepo

Press

A) Push Press

E2MOM X4:

• 8 tng Push Press @65-70%

B) Push Jerk

E2MOM X4

• 4 tng Push Jerk @75-80%

EMOM 16

1) 12 DB Bench Press
2) 45s Burpee Pull Up
3) 20m HSW Walk (10+10m)
4) 40 Heavy DU

Accessories

A) 3x Superset:

• 10-15 Legs Raised Ring Row
• 15-20 Parallette Push Up

*rest 2-min between

B) 3-4 Rounds For Quality:

• 10-15 Lu Raise (2x plate)
• 10-15 Banded Face Pull
• 10-15 KB Front Raise

*rest as needed

-handstand walk
-gymnastics holds (hollow, ring support hold, dip support hold)

10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 30/20#
Goal: 10 min.

Part of CF Total

Osa CF Totalia.

Workout Prep
2-3 rounds
2x shuttle run/walk
5x box step up
30s plank

4 rounds
(3min each)
1) Run/Shuttle run
2) Burpee box step over
3) Row/Ski
4) 16x plank db pull through +remaining time rest

10x3 high box jumps. 2:00 send off

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 12-15 DB Push presses + 6-12 Strict pull ups
2) 22-30/16-24 (cal) Air bike
3) 20-40m Sled push/backwards drag
4) 22-30/16-24 (cal) Row
5) 6-8 SB over the shoulder @ 68/45kg (150/100lbs) + 12-20 Toes-to-bars
6) Rest

Challenging weight you can do for 15 reps at least on the 1st round and at least 12 reps on following rounds, e.g. 2 x 22.5/15kg (50/35lbs)

Alternate sled push and drag in 10m segments. Set TRX or rings on the sled to drag it backwards (walking backwards, not arm-over-arm). This should be fairly heavy.
Flow. 1st 2-minutes: DB PP + strict PU, next 2-minutes: Air bike, etc. There is a 2-minute rest at the end of each round (station 6).<
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:40, leaving at least 0:20 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. quads on air bike into sled) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (Sled/Sandbag) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Air bike/Row → SkiErg/BikeErg for same calories or 300-400m Run
DB Push press → see notes above about picking an appropriate weight
Strict Pull-ups → Banded strict pull-ups → Ring rows
Sled Push/Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
Toes-to-Bar → Reduce reps to 8-12 → Toes-to-rings
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight