Tabata

Push-Ups

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

30s Banded Lat Stretch ( Each )
30s Banded Triceps Stretch ( Each )
30s Calf on Post ( each )
1:00 Banded Pass Trough

1000m Row
3 Rounds Empty Barbell :

5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Shoulder Press

For time

• Row 1,000 meters
• 30 bench presses, body weight
• Row 1,000 meters
• 20 bench presses
• Row 1,000 meters
• 10 bench presses

E6MOM x 4-6

30 DU
5 power clean @60/40kg ( drop& go )
30 DU
5-10 c2b / or pull up

*remaining time easy pace bike

(Tavoite kerryttää Gymnastics volyymia (DU+PU) matalilla tehoilla ja kevyesti kuormitettuna, skaalaa tarvittaessa liikkeet/ kilot ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.)

A) 5 sets
3-5 false grip ring pull ups
rest as needed between sets

options: weighted, bodyweight, slow negative, assisted, ring row

B) For quality
scaled “Strict J.T.”
12-9-6
strict hand stand push ups
strict ring dips
push ups

Scale as needed.

C) Core work
0:00 - 1 V sit up
0:30 - 2 V sit ups
1:00 - 3 V sit ups
…
add + 1 sit up every 30 sec. until failure or until the reps can’t be completed in the time given.

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @24/16kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

Takakyykky 5x5 82-84%

Leuanveto 1xmax+3x50%

Punnerrus lisäpainolla 3x6-10

Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

Sivutaivutus 3x15

I-Y-T maaten, levyt 2x10/asento

5 Rounds :

4 Minutes on
2 Minutes Off

• Athletes Should aim to accumulate the same number of calories each interval.
• Set the damper to as high as you can while holding 80 RPM or above.

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