Te-ote mave+voimatempaus+vala+te allepud
24kg saakka

Tempaus+vala
30kg saakka

2riveä+työntö
30,35,40,45

Etukyykky 3x2
35,45,55,65,65,65

Loppujumppa pareittain, eka hengästyttävä flunssan jälkeen. Oli melko hapokasta.

For time

• 400-meter run
• 10 bodyweight back squats

Tessa Borodulin

HSPU, köyden tekniikkaa

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat

400m Recovery run

5min Amrap without vest
•5 Pull-up
•10 push up
•15 air squat

400m recovery run

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat

8min EMOM

4-8 Ring Muscle ups
*Scale with muscle up progres sion like seated banded muscle up or false grip ring rows.

Setup:

-Teams of 4 people
-Complete all the work below as fast as possible
-2 team members can work at the same time (different stations)
-Divide the work however the team wants (strategy matters!)
-RPE 8-9

Run 8km
SkiErg 2000m
Sled Push 50m total
Sled Pull 50m total
Burpee Broad Jumps 100m
Row 2000m
Farmers Carry 200m
Sandbag Walking Lunges 200m
Wall Balls x 200

Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

Run intervals

5 x 4:00 @ 5k pace*

- Jog/walk 1:30 for recovery –

Cues (A). Settle early into rhythm. Keep arms loose, cadence quick, and effort steady. Don’t let your posture slump: run tall, even when breathing gets heavy.
Feel (A). Each rep should feel controlled yet challenging, like you’re working hard but without ever tipping into a grind. The third rep will take focus, but you should finish knowing you could do one more if needed.

OPEN 25.3.

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 70-kg deadlift, 38-kg clean, 29-kg snatch
♂ 102-kg deadlift, 61-kg clean, 43-kg snatch