Until 20, 30 or 40 reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Number of reps. Choose according to your ability, aim to be done in no more than 8 sets total.
Movement options.
Ring muscle-up → Seated ring muscle-ups

EMOM 12 or 15

1) Handstand push-ups*
2) Rope climbs
3) SkiErg @ very easy pace

• You can choose the variation you want to work on: wall-facing, strict, deficit or regular kipping Intent. Work on your movement capacity for HSPU and RC. Aim for as many reps as you can on each minute. The

SkiErg in the 3rd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).

For time

• 1-minute handstand hold
• 50 AbMat sit-ups
• 1-minute handstand hold
• 40 AbMat sit-ups
• 1-minute handstand hold
• 30 AbMat sit-ups
• 1-minute handstand hold
• 20 AbMat sit-ups
• 1-minute handstand hold
• 10 AbMat sit-ups

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
RMu progressions

WOD
Partner AMRAP 6

Max reps:
Bar muscle ups
Partner rest in hand stand hold

Scale as needed

Power Clean

E2MOM X9

Set 1-3:

• 2 Power Clean From Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC From Floor (DnG)

Clean Pull

• 3x1 @120% *Rest 2-3min between

Front Squat

• 1x3 @70%
• 1x3 @80%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

For Time:

• 24 Cal Echo Bike
• 30 Thruster @30kg
• 20 Bar Over Burpee
• 24 Cal Echo

LÄMMITTELY

10:00 Minuuttia:
:45s Vapaavalintainen ergometri
10 Wallball heittoa
10 Käsipainotempausta
10 Askelkyykkyä

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KUNTOHARJOITUS
Parin kanssa niin monta kierrosta kuin mahdollista

AMRAP 8:00 min
12/9 Cal soutu
12 Wallball heittoa

2:00 min tauko

AMRAP 8:00 min
12/9 Cal hiihto
12 Käsipainotempausta vuorokäsin

2:00 min tauko

AMRAP 8:00 min
12/9 Cal pyörä
12 Askelkyykkyä kahvakuulat eturäkissä

2:00 min tauko

Vuorotellen kierros kerrallaan.

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HUOMIOITA

Harjoituksen tavoite on parin kanssa tehdä niin monta kierrosta ja toistoa kuin mahdollista jokaisessa 8:00 minuutin AMRAP:ssa. Harjoituksen tarkoitus on kehittää vauhtikestävyttä sekä liikenopeutta.

Hyvin onnistuneessa harjoituksessasaat tehtyä jokaisen kierroksen hyvällä sykkeellä läpi ja liikkeet tulevat putkeen. Valitse siis sopivan maltilliset painot, jotta harjoitukseen ei tulisi ylimääräisiä lepoja.

bande resisted dead bug 3x5/5

frontsquat 3x3 @rpe8

Deadlift

• 5 Reps @70%

*rest 2min

• 5 Reps @80%

*rest 3min

• Max Reps @85%

Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 45-60s SB Bearhug Carry Hold

*rest 3min between rounds

B) Core 3-4 Rounds

• 3-5 Dragon Flag
• 45/45s Weighted Side Plank
• 10/10 Half Kneeling Pallof Press (2-3s Hold)

*Rest 45s between movements, 2.-3min between rounds

C) 3-4 Rounds

• 10-15 Seated Lateral DB Raise
• 30-60s KB Front Rack Hold (Heavy)
• 10/10 1-arm Banded Straight Arm Lat Pull Down

5 Scapular pull-ups
3 Strict pull ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
30 Speed rope
8 Hand-release push-ups
+
Build to workout weight for power clean and jerk
* Few sets of the other movements as you build up
+
@ workout weight
20 Double-unders
3 Power clean and jerks
4 Toes-to-bars
5 Bar-facing burpees
10/7 (cal) Row
10 Wall balls
10/7 (cal) Air bike
3 Burpee pull-ups

Jerk

Split Jerk / Push Jerk

A) Build to days heavy 3RM (DnG)

B) 5x1 @100% from 3RM (keskity tekniikkaan)

Gymnastics

A) 12 min EMOM (skilli edellä, ei tarvii olla super raskas)

1: ''x'' T2B
2: ''x'' DU
3: ''x'' Wall Walk

*Valitse sopiva toistomäärä, pidä samana joka kierros

B) Ring Strength

4 Rounds:
- 10 Leg raised Ring Row
*rest 60s
- 8-12 Kipping Ring Dip
*rest 60s
- 20-30s Chin Over Rings Hold
*rest 60s

Strength EMOM
EMOM 20:

• 50s Ski (VK)
• 8-10 Strict Pull Up
• 10-15 DB Bench Press