45-60MIN PK

-Juosten, mikäli mahdollista. Muuten laitteilla salilla.

Week 2: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

3-4 rounds :

20 GHDSU, hip on shoulder line
10+10 Suitcase Deadlift

Option #1 – If you can do sets of 6+ reps:

5 Rounds for total reps
Set of Bar muscle-ups
1000m BikeErg

Option #2 – If you can do sets of 3-5 reps:
10 Rounds for total reps
Set of Bar muscle-ups
500m BikeErg

• Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace). Choose 1st if you’ll be in the 3-7 range (on average) on your sets. Choose 2nd if you’ll do 8+ reps/set. IF you think you’ll get 0-2 reps/set, choose a movement option from below.

7 rounds for time:
7 cal assault bike
7 burpees
7 thrusters

Back: EMOM for 4 rounds
1) 15 KB swings
2) 12 Reverse hypers on box
3) 9 Ring rows with pause at top
4) Rest

EMOM32
10 Alt. DB Snatches
1min Bike erg
10 DB Front squat
1min Bike erg
10 DB STOH
1min Bike erg
5 DB Devils press
1min Bike erg

Valmistava jakso-1
Jalat vaelluskuntoon

3 rounds
1 min row erg
8 alt. step back lunges
20s. hs hold
5 push up

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7 Rounds

1min work / 1min Rest

5-10 HSPU
10 Air squats
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

A: Broad jumps 8x3
B: Power clean 5x3
C: Deadlift 3x5
D: WPU 1RM
E: Strict chin ups Supinated 2xMax
F: Seated rows 2set
G: Alternating Db biceps curls 1xDrop set