3 snatch push press + 2 ohs x 7

Valinnainen kippiliike tangossa&hspu+tuplahypyt🤸‍♀️

Descending intervals

4:00 Row @ Hard pace*
3:00 @ easy recovery pace**
+
2x
3:00 SkiErg/Echo bike (alt) @ Hard pace
2:00 @ easy recovery pace
+
3x
2:00 Row/SkiErg/Echo bike (alt) @ Hard pace
1:00 @ easy recovery pace
+
4x
1:00 Row/SkiErg/Echo bike (alt) @ Hard pace
0:30 @ easy recovery pace

• This should be a pace that you could keep for a 12:00/10:00/8:00/4:00 all out effort. ** This should be around RPE 4-5/10 or a pace you could keep for an hour or more Flow. Alternate machines each interval, do the recovery intervals always on the machine you’ll do the next work interval with. *** Total Calories

Overhead squat with 3s. stop at the bottom 3x3

1min on - 2min off x6, alternate between a & b:
a) 9 thruster - AMRAP (banded) pull up / jumping kipping pull up
b) 9 (banded) pull up / jumping kipping pull up - AMRAP thruster

TC ensimmäisille liikkeille 40s / intervalli.

Skaalaus: Valitse leukoihin variaatio & toistot, jotka pystyt tekemään TC:n puitteissa. Thrustereissa painot, joilla pystyt tekemään ainakin 10 toistoa putkeen. Jos esim. olkapää-/polvivaivaa -> power clean."

Every 2 minutes, for 40 minutes (4 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 15 box dips + 30 double unders
Station 3 – 400 Meter Run
Station 4 – 10 toes to rings
Station 5 – 15-20 ring rows

E4MOM x6, alt. between a & b:
a) 1-2 rope climb (scale height if needed) / 2-4 lying to standing / 30s ankle lock training
10 alt. db snatch
6-10 cal ski erg

b) 5-10 HSPU / feet on box HSPU / pike push up
10 kbs
6-10 cal echo bike

Target: 1:30-2:00, TC: 2:30 / interval.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

40min laite

2x2x33
2x2x38
2x2x44
2x1x47

Weighted chin up 3x6