Tabata Something Else

8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups
Sit Ups
Push Ups
Air Squats

Count Total reps from all exercises.

283=28 PullUps, 58 PushUps, 106 AbMats, 91 Squats. Need to do consecutive PullUps!!!

DAY 1
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

1) C2 Bike 10-20cal
2) D-ball over bar *5
3) Farmer carry 20m + shrug *3-5
4) DB C&J 3+3

AMRAP, 30 minutes:

Partner WOD
30 KB Swings, 24 kg
20 Wallball shots, 30 pound ball
10 Burpees

One partner works at a time

10 rounds + 30 KB +12 Wallball

For time 100 air squats

Split jerk 10-10-10 reps

For time,
50 Ring Row
50 Double Kettlebell Front Rack Lunge @ 2 x 16/8 kg
50 Ring Row

Aamu: 100 min

2.Conditioning
Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. Preparatory Running Drills
B1. 2 x 20m of high knees. Run back
B2. 2 x 20m of butt kicks. Run back
B3. 2 x 20m of skipping. Run back
B4. 2 x 20m of high skipping (big extension!). Run back

Main set
A. 3 sets of 600/400/200m run repeats @ see notes below, w/ 40 sec (after 600m) – 30 sec (after 400m) rest between repeats, 5 min rest between sets
Times: 2.39, 1.44, 0.52, 2.38, 1.44, 0.51, 2.36, 1.42, 0.47

Iltapäivä: 150 min

1.Jonin HSPU-ohjelma, week 4 #1
A. 5 x 2-4 strict HSPU 1 abmat, rest as needed
3 1 2 1 1

2.SPP - skill: gymnastics
A. Ring MU practice for 50 min
Progressions
8 ring muscle ups, partly assisted

B. HSW practice for 25 min

C. 2 sets of:
20 sec hollow hold into 20 sec hollow rock

Five rounds for time:

Burpees 10-8-6-4-2

200m run

Leppee