140 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1
- MU 4x2

2.Strength
Strict pull & push capacity - for quality:
10-8-6-4-2
Strict pull ups
Weighted push ups - 5 kg plate

3.Conditioning
WORKOUT 5
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.11.6
Round 2: 2.10.4

For time:

Buy In:

1 mile run

10 rnds
5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out:

800m run

15 du
10 wallball
100m juoksua

105 min
Warm up for 20 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

Amrap 4'
21 cal bike erg
21 toes to bar
21 front squat 40kg
Rest 4'
Amrap 4'
15 cal bike erg
15 toes to bar
15 Front squat 50kg
Rest 4'
Amrap 4'
9 cal bike erg
9 toes to bar
9 Front squat 60kg

140 min
Hard routine
Warm up for 10 min

1.WL
Heavy 1+1 in Halting clean deadlift + Low hang clean
- 25 35 45 50 55 60 65 67.5 70 kg

2.Metcon
A. 3 rounds, faster each round:
Tough set of Chest to bar / Pull ups - 10 CTB + 8 BFLY
8 squat clean - 40 kg
10 BFB
- Rest 2 min between sets
- Times: 3.17, 3.00, 2.41

B. 4 RFQ:
12 TTB
16 cal bike

3.Strongman
A. 4 rnds:
15 + 15 m yoke carry - 50, 70 70, 70 kg

B. 6 rnds:
15 m sled push on turf - 80 kg

4.Accessory
3 sets:
20 GHDSU
15 bicep curls

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon - 4
Aerobic work - 2, 95 min
Upper body strength - 2
Squat - 1475 kg

Gymnastics
MU -
BMU - 40
BFLY - 125
BCTB -
KCTB- 80
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.10
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2820
Capacity - 113

5 sets
Ohs with 10s pause at bottom
% from 1RM snatch

1. 70%
2. 75% 3-5. Build to heavy

WOD 1 (warm up):

4 Rounds

• 2 Minutes ERG/light running
• 10 Alternating Reverse Lunges
• 10 Goodmornings w. light weight

WOD 2:

10 MIN AMRAP with medium-weight kettlebell

• 5 Burpees
• 10 Alternating Kettlebell Snatches (G2O)

Score is total reps and rounds in WOD 2

Back squat heavy 4 + 2x8