Mökkijumppa For time:

400/600m Run
15 push ups
400/600m Run
30 Air squat
400/600m Run
15 Burpees
400/600m Run
30 lunges
400/600m Run

3min rest

400/600m Run
20 Burpees
400/600m Run
15 Jumping squat
400/600m Run
20 Hand Release Push-ups
400/600m Run
30 walking lunges

1min rest

10 viivajuoksu
400/600m Run

Tekniikkatreeni

5 - 5 - 5 @40-50-60%
laske painot: 1RM x 90%

Shoulder press

4x5

Vertaa viime viikkoon

Deadlift 10-8-6

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

Bench press 2rm max

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 Cal Row
• 12 Snatch @35kg
• 9 Burpee to target

12:00–24:00

3 Rounds For Time:

• 12 Cal Ski
• 9 Snatch @45kg
• 6 Burpee Pull Up

24:00-36:00

3 Rounds For Time:

• 3 Wall Walk
• 6 Snatch @60kg
• 4 Burpee C2B

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

Shoulder press 5x3

3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
9 Hang squat cleans @ 83/61kg (185/135lbs)

Time cap. 15:00

– Rest 10:00 before part B –

B) For time

50/35 (cal) Row
30 Toes-to-bars
40 Burpee box jump overs, 24/20″
30 Toes-to-bars

Time cap. 12:00

Overview (A). Break the workout up: 63/45 cal Row, 45 DB bench presses (moderate heavy), 27 Hang squat cleans (moderate heavy). Think, “where can I make time / where might I get stuck”. Use this info to plan your strategy. Everything unbroken is only faster (than breaking up) if you can hold onto your plan without getting stuck.
Strategy (A). Pick a hard, but repeatable pace on the rower that still enables you to get straight off and into your first set of DB bench presses (it’s easy to lose the advantage from rowing a little faster if you have a slow transition).
Recognise where your capacity is with the heavier DB bench press when deciding how to split the sets. Take a break with at least a couple of reps in the tank on any given set to ensure you can keep your rest short and avoid going to failure.
You can make up a lot of time if you can keep the cleans unbroken but don’t hesitate to break them up to 2 sets if needed (if you need more than 2 sets on the 1st round then choose a lighter weight to keep the stimulus).
Instructions (A). Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief (A).
– How do you feel your overall approach was?
– Could you maintain your row pace?
– Did you break the bench press appropriately? Could you have been more aggressive? Should you have been more conservative?
– Could you maintain fast reps on the barbell?
– Could you have changed your approach and finished faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options (A).
Row → Air bike, BikeErg or SkiErg for same calories
DB bench press → 2 x 32.5/22.5kg (70/55lbs) to 2 x 22.5/15kg (50/35lbs) → Ring push ups → Push ups
Hang Squat clean → 83/61kg (185/135lbs) to 52.5/35kg (115/75lbs)
Overview (B). This chipper is intended to be done at a faster pace than what you’re comfortable with. Push yourself from the start (but do break the toes-to-bars as needed to avoid hitting failure).
Strategy (B). Aggressive pace on the row. Few big breaths and get started with the toes-to-bars. You want to keep the toes-to-bar to minimal sets, however, you need to avoid getting to a point of complete breakdown. Plan your sets and rests between sets and do your best to stick to your plan..
Push the pace on the burpee box jump overs. It is a bigger set and will drive your heart rate up, so find a cadence that allows you to just keep moving through all 40.
The final set of 30 toes-to-bar is where your capacity will really be tested. Be smart, but try to see what your limits are.
Instructions (B). Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief (B).
– Do you feel you picked the right approach to finish as fast as you could?
– Could you keep the toes-to-bar to minimal sets? Did you try to go unbroken? Could you keep to your plan on the final set of 30?
– How was your pacing on the burpee box jump overs? Could you hold it through all 40 reps?
– How would you have approached this workout differently if you had to do it again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options (B).
Row → Air bike, BikeErg or SkiErg for same calories
Toes-to-bar → Reduce reps (20 to 25 reps) → Toes-to-rings → Hanging knee raise → V-ups
Burpee box jump over → lower box or burpee step-overs