Every 5-minutes for 15-minutes

10-15 DB squats @ tempo 30×1
8-12 DB stiff-legged deadlifts @ tempo 30×1
10-15 DB bicep curls

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.

DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.

3x2, 4x1

10 rounds

10kcal eco bike
5+5 alternate DB snatch 15 kg
15 alternate v-ups
30sec plank

E90 sec for 6 min:
3 Hang Squat Snatch

LÄMMITTELY
Blokkipeli
Korttipakkapeli - max 10 min
♠️ x-hyppy/askellus
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ maastaveto 8kg kk

4 DAYS TILL CHRISTAMAS
AMRAP 20 min
23 air squat / goblet squat
23 rengassoutu
23 levypaino tempaus
Jokaisen 4 minuutin kohdalla tehdään 4 burpeeta

WARM-UP

LINE DRILLS
8m of…
Toe Walk
Heel Walk
Forward Hurdlers (kick leg back and bring up and around)
Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
Straight Leg Kicks
Quad Stretch + Reach
Butt Kickers
High Knees
Bear Crawl
Quad Crawl

Into…

2 ROUNDS
100M Jog
5/5 DB Halos
5/5 SA DB Press
5/5 Suitcase DB Deadlift
10 Deadbugs

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EXTENDED WARM-UP (ALL)

5 SETS
3-5 Deadlifts
5-7 DB Push Press
100m EZ Jog
Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
- RPE 5

---

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (22,5/15)
200m Run
9 Deadlifts (100/70)
(Score is Time)
- RPE 9

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WORKOUT (FITNESS)

3 ROUNDS FOR TIME
200m Run
21 DB Push Press (15/10)
200m Run
9 Deadlifts (85/60)
(Score is Time)
- RPE 9

---

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-

---

https://vimeo.com/938104255?share=copy

Kurssin päätöskerta ja PR-päivä 💪

Kurssin päätöskerta ja PR-päivä 💪

1) Bench Press 8-10 @50 kg
2) KB Side + Farmers Carry 5+10 m m+ 5+10 m
3) HSPU 3-5 / GHD 10-15
4) Rest

Strength

A) 4x Superset:

• 10/10 Bulgarian Split Squat (kb front rack tai käsipainot sivuilla)
• 10 Slider hamstring curl

*rest as needed between sets

B) 4x Superset

• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep ext.

Metcon

20min AMRAP:

• 2km C2 Bike/1km Ski
• 50 GHD
• 1km C2 Bike/500m Ski
• 25 V-Up