A: Banded squat jumps 8x3
B: Bench press 8-5-3-amrap
C: Shoulder press 3x5
D: Assisted strict pull ups 3set
E: Seated Cable rows 3set
F: Adductor exercise 3set
G: Sissy squats 1x10
H: Leg extensions 1xMax

20 s työtä, 10 s lepoa.
Tee yhtä liikettä aina 4 kierrosta putkeen (2 min). Jokaisen liikkeen jälkeen on minuutin tauko.
Kokonaisaika 26 min

Minuutit
0-2 Box jump
Lepo
3-5 yhden jalan mave (lisäpaino)
Lepo
6-8 T2B
Lepo
9-11 Negatiivinen punnerrus
Lepo
12-14 DU
Lepo
15-17 askelkyykky (lisäpaino)
Lepo
18-20 db situp (paino tuodaan pään yli lattiaan ala-asennossa)
Lepo
21-23 Kulmasoutu
Lepo
24-26 WB

Every 7 minutes x 5 sets:
30/25 cal row
20 box jumps 24/20”
10 dual DB clean and jerks 35/25 lb

A,
1 High Hang Power Snatch + 1 Hang Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 sets of 2x(1+1)
3 sets of 1x(1+1)

B,
For time:
40 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
10 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
40 Bike Calories

Goal: sub 40 mins

Complete at a RPE of 7/10.

C,
Tabata Hip Extension Hold
Tabata Landmine Rotation, pick load
Tabata GHD Parallel Hold
Tabata Lateral Med Ball Throw, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Lateral Med Ball Throws- alternate sides

Rotate through each exercise until you have completed 4 rounds.

15min Warm-up

Workout 1.
In 15min Find days heavy load for complex:
Deadlift + Clean + Front Squat + STOH

Workout 2.
2x AMRAP 6:
5 Push-ups
5 Sit-ups
5 Air Squats
5 Bar Over Burpees

Rest 3min btw amraps

Two exercises, I.e.
1) Ring TTB
2) GHD

3x front squat + 5x back squat

Rest 3min

4x4 chin-ups with extra weight

Takakyykky

5 x 3 @65%

*Sarjat 2 minuutin välein
*Kevyt viikko käynnissä, pitää tuntua kevyeltä

Rest day

50 min massage
50 min sup boarding