Metcon

For Time:

• 120 C2B
• 100 Cal Echo
• 80 WB
• 60 Burpee Box Jump Over
• 40 Pistol squat
• 20 Rope Climb

*jaa miten haluut. Eli voit tehä vaikka 5 rundia:

• 24 c2b, 20 Echo, 16 WB, 12 BBJO, 8 Pistol, 5 Rope

Accessories

A) 3x Superset:

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)
• 8/8 Bent Over DB Row

*rest 3min between

B) 3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (Vihree)
• 10-15 Banded High Pull
• 20-30 Banded Tricep Ext

5km row + station every 1km

At each km:
16 walking lunges
20 air squat

Engine

A) 4.5km Row Completed As:

• 500m (85% Effort)
• 250m (Z2)

-Rest 5min-

B) 9km C2 Bike Completed As:

• 1km (85% Effort)
• 500m (Z2)

5 kierrosta

1 min row
6 x push press ( 35 kg)
15 x ghdsu
8 x hspu

Huilit

4 kierrosta

30 sec row
10 x t2b

Huilit

10 kierrosta
1 x power clean 50 kg
2 x c2b

4 kiekkaa
3 x power clean + 5 push press ( 45kg)

Loppuun 3 kiekkaa
Power clean+hang pc+high hpc+ 3 push press( 35kg)+
high hpc+hang pc+power clean

LÄMMITELY
2 kierrosta, 50s./liike
1. Nilkkojen pyöritykset seisten
2. AKK - polvet maahan
3. Sivukyykky tolpalla
4. Yhden jalan pohjennousut 25s./25s.
5. Päinmakuulla jalka sivulle 90 - kobra + kierto läpi ja käden avaus

+olkapääjumppa vklla

VOIMA
3 x 8-10 pystypunnerrus tangolla

KIERTOHARJOITUS
3-4 kierrosta - 40s./20s.
1. Korokkeelle askellus/hyppy
2. Tempaus vuorokäsin kp
3. Toispolviseisonnassa vk kierto yläviistoon oik.
4. Toispolviseisonnassa vk kiero yläviistoon vas.
5. Soutu lankussa vuorokäsin

For time

100/75 (cal) Row
80 Wall Balls @ 9/6kg (20/14lbs), 10″
60 Toes-to-bars
40 Box jump overs*, 24/20″
30m KB Overhead walking lunge @ 2 x 24/16kg (53/35lbs)

Time cap. 22:00

• You can choose either regular box jump overs w/ step down OR jumping over the whole box ( = landing over, not on, the box)

Overview. A classic chipper. Having a good strategy in the wall balls and ttb will be key. The overhead walking lunges are very difficult to perform with tired shoulders, keep that in mind when deciding how to break up the wall balls. Use the warm-up to get your overhead position ready for the walking lunges, this might help a lot.

Pacing. It’s always tempting to row too fast in the beginning of a workout when you are fresh. Remember that gaining 5-10 seconds on the rower is hard but losing 5-10 seconds in transitions and breaks is easy. You should be able to start the wall balls right away. There are many ways to break up the wall balls, pick a plan you know will help you keep the breaks short and that won’t burn out your shoulders.

Toes-to-bars can end up being a time suck IF you go too deep on the 1st set (and then need to do tiny sets), just like for WB, pick a breakdown that keeps the rests short. Find a manageable hard pace in the box jump overs and stay disciplined. Get focused before you pick the KBs up for OH lunges. Aim to keep the sets to minimum but don’t push to failure.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing?
– Did you choose the right row pace?
– Did you pick the right strategy in the wall balls? Would being more conservative have benefitted you more?
– How would you pace/break things differently if you needed to repeat this workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Alternative rep scheme → 80/60-60-40-20-20m
Row → Any other machine for same calories
Wall balls → lighter ball / 9’ target
Toes-to-bars → Reduce reps to 40 → Toes-to-rings → V-ups → ab-mat sit-ups
Box jump overs → Lower box
OH WL → Lighter KBs 16/12kg (35/26lbs) → Front rack walking lunges

2 hang snatch above knee + 2 squat snatch
5 x 2 + 2

Snatch

E2MOM X9

Set 1-3:

• 3 Position Power Snatch @65-70% (floor, low + high hang)

Set 4-6:

• 2 Position Power Snatch @70-75% (floor + low hang)

Set 7-9:

• 1 Power Snatch 80+% (floor)

Squats

Front Squat:

• Build to Days Heavy 1RM @RPE 9

• 3x2 @85%

Back Squat:

• 3x2 @80%

Metcon

EMOM 16

min 1-4: 35 DU + 1-4 rMU
min 5-8: 6 DB Snatch + 3-6 s.Hspu
min 9-12: 3-5 bMU + 20 Heavy/Drag DU
min 13-16: 2 Wall Walk + 6 DB Snatch

Accessories

3-4 Rounds For Quality:

• 10/10 Banded Hamstring Curl
• 15/15 Weighted Calf Raise
• 10/10 KB Leg Raise (boksin päältä)

*rest as needed

Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Run

A) WU 10-15min Easy Z2
+ 3-4x 30s Fast/60s Walk

B) 4x8 min @5k Pace

*3min Walk Between sets