5 Rounds for total reps

Set of Bar muscle-ups
1000m Bike Erg

Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

Movement options.
Bar muscle-up → Jumping bar muscle-ups with hip snaps → Glide hip snap to the bar drill

Alternate B1/B2

B1. Incline bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. DB Incline row – 4 to 5 x 8-12 @ RPE 8-9 (1-2 RIR), Rest 2:00 before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

EMOM 12 or 15 (0:40 work / 0:20 rest)

1) Handstand push-ups*
3) Double-unders
4) GHD sit-ups

• Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below

Movement options.
HSPU → Parallette HSPU → Deficit HSPU (strict or kipping) → Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice
Double-unders → Speed rope steps → Single-under cross-overs
GHD sit-ups → GHD sit-ups to parallel → V-ups → ab-mat sit-ups

4 kierrosta:

15cal hiihto
3 seinäkävelyä
15cal hiihto
12 hspu

Single leg press

12 banded face pulls
10 wall slides
10 hollow position banded pull-downs
5 + 5 box lowers (5 sec tempo down)

STRENGTH

Every 2:00 x 4 sets
5 Paused Deadlift
-pause 2s at knee

WOD

For Time

Buy in:
800/650m Row or 1600/1300m Bike

Then 3 Rounds of:
14 Alt. DB Snatch @15/10kg
12 Burpee Over DBs
10 Box Jump @60/50cm

Cash Out:
400/300m Row or 800/600m Bike

Time cap: 15 min.

Rx+:
Buy in: 1000/800m Row or 2000/1600m Bike
Dumbbell @22.5/15kg
Cash out: 500/400m Row or 1000/800m Bike

ACCESSORY

3 rounds of:
6/6 KB Pull Through
10/10 Banded Low to High Rotation

LÄMMITTELY
2 kierrosta - 45s./liike
1. Jefferson curl leveässä asennossa
2. Lp nosto suorilla käsillä (+jalan nosto)
3. Simpukka vk oik.
4. Simpukka vk vas.
5. Lonkan sisäkierto päinmakuulla oik.
6. Lonkan sisäkierto päinmakuulla vas.
7. Lapapunnerrus

VOIMA AMRAP 20min
10 x sumokyykky steppereillä
10 x punnerrus tankoa vasten
8 + 8 gorillasoutu
8 + 8 lastausliike kp/kk
8 x abmat vatsat (pallon kanssa)

100 burpee
100 cal echo

EMOM 10

1) Chest-to-bar pull ups (0:30 work / 0:30 rest)
2) Double-unders (0:40 work / 0:20 rest)

Intent. Accumulate repetition volume to improve your chest-to-bar/double under capacity