3 rounds as a super set
20s side plank R
20s side plank L
20s hollow hold
-rest 90s between rounds

Bar Muscle-up/HSPU

Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

Handstand push-up drills – 2 to 3 rounds of:
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)

(Rest as you need between exercises)
Rest 60-90-seconds between rounds

2-3 sets:

10 snowangel
30+30s side planks

Heavy Box Step-Ups 24"/20"

Use Double KBS or DBS

5 x 10 alternating legs

Go Every 3:00

Bar muscle up

7x3 Bench Presses
- Build by feel
- Rest as needed

5 valitsemaasi kyykkyä
15 abmat sit up
6 burbee
5 push press

-2s pause at the bottom of the dip
-2min rest
-athletes choice on load

36 minuutin peruskestävyysharjoitus

Lämmittely
2min hiihto
2min soutu
2min pyörä

Sitten:
5+5 tuulimylly
10 pään yli vienti kepillä
15 takareiden pumppaus

Harjoitus (Syke 60–75%/HR max)

9x4min ergo, 1min lepo kierrosten välissä

Harjoituksen tavoitteena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä siis vauhti maltillisena ja sykkeesi PK-alueella (60–75% maksimisykkeestäsi). Vaihda ergometria lepoajalla.

-5 t2b/ 10 leg raise
-10 GTOH 20/15kg plate
-15 burpees