EILINEN

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

All rounds done as Myomatch reps (not 21's)

-

• Sumo RDL
• Hammer curls sync
• Tricep kickbacks (50/50)

-

• Bugarian split squats

-

• RDL (bar)
• 21's (bar)
• Tricep extensions (bar)

(Myomatch reps: Go for close to max reps in round 1 and then match that number in the next rounds, taking whatever breaks needed)

Voima
E3MOM, 4 rounds
Deadlift x6
-nouseva paino

WOD
For Time
12-9-6-3
Deadlift
sit up
goblet squat

A) Bench press (~15 minutes)
Build up to a 1RM / heavy single for the day
- Start around 60% 1RM
- Sets: 5,4,3,2,1,1,1,1
- rest as needed between sets

B) 3 sets of:
20 (10/10) alt. DB see saw press
Max rep unbroken ring rows (feet elevated)
- rest 2:00 between sets

C) 3 sets of:
8-10/side alt. DB hammer curls
15-20 banded tricep push-down

1:30min välein

3 rounds:
20 hollow rocks
20 hanging knee raises (älä aliarvioi tätä liikettä 🔥)
1-2min rest between rounds

Section duration: 40 mins

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)
Zone 1

5s Rest, Repeat
5x
DB Thrusters

Zone 2

RPE 9+
Run

Zone 3

Switch every 10m
KB Mixed Load Carry (High)

Zone 4

Speed Skaters

Zone 5

RPE 9
SkiErg

Zone 6

Dumbel rises

Zone 7

Sandbag Reverse Lunge

Zone 8

Switch every 10 reps
High Side Plank Hip Raises

Zone 9

5s Rest, Repeat
5x
DB Bent Over Rows

Zone 10

Cross Body Climbers

3 rounds for quality of:
5 barbell bent over rows, pick load
7 barbell bent over rows, pick load
9 barbell bent over rows, pick load

A: Bench Press 3x5
B: Strict Pull ups 3x10
C: Seated Shoulder press 1xMax
D: SBRG lat pull downs 3x10
E: OH triceps extensions 1xMax