Gymnastics

A) 4-5 Sets:

• 1 Legless RC + 1-2 Rope Climb

*rest 90s between

B) Rope Pull Up

• 4-6 Rope Pull Up (L hand above) *rest 45s
• 4-6 Right hand above

Metcon

Amrap 2-2-2-3 / 1:30rest between

• 15m HSW (2x7.5m)
• 10-12 Heavy DB Snatch @50lbs
• amrap: rMU

*jos rmu hyytyy isosti niin vaiha bmu

Accessories

A) Core
4 Rounds:

• 10 Ab Wheel Roll Out (polviltaan)
• 45/45s Half Kneeling Pallof Press Hold
• 30/30s DB Weighted Side Plank

*rest 30s between movements + 3min between rounds

B) 3-4 Rounds For Quality

• 10-15 Seated DB lateral raise
• 10/10 KB Gorilla Row
• 10-15 Ring Push Up

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Säären etuosan venytys
- Pyöritykset nilkalle vk
- Nilkan ulkosivu vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Boksilla kyykky + lantion nosto kk
3. Hyvää huomenta istuen
4. AKK - lankku + jarruttava punnerrus
5. Uimari päinmakuulla

AMRAP 10min
6 x punnerrus
6 + 6 askelkyykky vuorojaloin
6 + 6 x gorillasoutu
6 x wall ball

UB Karsinta Event 1

18min AMRAP:

• 3-6-9-12-15-18… DB Hang C&J
• 3-6-9-12-15-18… BBJO
• 10 Cal Row

Strength

Back Squat

• 4x4 (1RIR) *rest 3min Between

Accessories

A) 3-4x Superset For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Side Bend

B) 3-4x For Quality:

• 20m Backward Sled Drag
• 45-60s Chinese Plank
• 45-60s Spanish Squat Hold

CLOSE GRIP BENCH PRESS

4x6

• lisää viime viikosta
• eli kapea ote tangosta ja kyynerpäät lähemmäs kylkiä (menee enemmän ojentajille)

For Time (each)
A,
21-15-9
-cal Row
-WB

Rest 2:00

B,
21-15-9
-cal Bike
-WB Sit Up with throw

Rest 2:00

C,
21-15-9
-cal Ski or Row
-Dual KB DL @2x24/16

TC: 34 mins
Goal: sub 10 mins (each)

For time

21 – 15 – 9
Deadlifts @ 102/70kg (225/155lbs)
Burpee pull ups

Time cap. 10:00

– Rest 10:00 –

AMRAP 7

10 Chest-to-bar pull-ups
10 Front squats @ 70/47.5kg (155/105lbs)
10 Bar-facing burpees

Before you start. Take a moment to estimate how fast you think you’ll go (part A) and how many rounds you think you’ll get (part B). This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – Rogue Invitational combo (little lighter here for a faster pace for Open prep. Will you go unbroken on the deadlifts (or would breaking to 2-3 sets work better for you)?
Part B – Triplet AMRAP with nowhere to hide. The sets are not too big but it sucks to keep moving. Use the transitions and burpees to pace.
Strategy.
Part A – The main decision to make here is how to (if at all) split the deadlifts. If breaking them up, aim to keep the rests short (adjust sets accordingly). For burpee pull-ups your main focus is to keep moving / keep your pace (easy to drop-off pace without noticing). In 21-15-9 workouts, that middle round is always the worst, push through it and you’re at home stretch.
Part B – While sets are not too big, they’ll start to add up in this AMRAP. Your anchor point is trying to keep the front squats unbroken. That might mean breaking the pull ups into two sets and taking a breath before picking the bar up. The burpees are an opportunity to control your pace. Make sure to keep moving though, it’s easy to relax too much.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief.
– How did your plan for deadlifts play out? What was the hardest thing about the burpee pull-ups?
– How did the AMRAP play out? Did it go as you expected or did you run into any surprises?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), a weight you can do unbroken for the 1st round.
Burpee pull-ups → Reduce the height of the jump to pull-up the bar
Part B rep scheme → 8s, 7s or 6s across movements (if needed to keep moving through the AMRAP)
Front squats → 61/43 (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), this should be a weight you can keep moving with

3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

• You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

Build to 1rm clean

Mave pysäytyksellä polviin. Ykkösinä jokainen maasta nousevilla painoilla.
3/3/2/2/2/2

Section duration: 40 mins
Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch.
Each athlete performs 4 rounds at each station before moving on.
Once athletes leave a zone, they do not return.

Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Zone 1

A - Hot Feet Sprawl, B - Row Sprint

00:40
Hot Feet Sprawls
00:40
Row Sprint

Zone 2

A - Plank, B - Sled Pull

00:40
Crucifix Plank
00:40
Arms Only Sled Pull

Zone 3

A - Pushups, B - Skierg Sprint

00:40
Narrow pushup
00:40
Sled push

Zone 4

A - Swings, B - Plank jacks

00:40
KB Gunslinger Swing
00:40
Alt Plank Jacks

Zone 5

A - Clusters, B - Hollow Body Flutter Kicks

00:40
DB Clusters
00:40
Hollow Body Flutter Kicks