For time with a 10/7kg vest

10 rounds of
1000m ergo bike
30 boks step-ups @ 50cm
3+3 single DB thrusters @ 32.5/22.5kg

Buy out:
10km ergo bike.

We’ll continue the experiment of different options for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. For example, on burpee box get-overs: 20 (Rx+) / 16 (Rx) / 12 (Rx-). Choose the hardest version you think you’ll finish within the time cap. As always, there are further movement options in the notes.

For time:

20 / 16 / 12 Burpee box get-overs, 48/40”
30 / 24 / 18 GHD sit-ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 16 Bar Muscle-Ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 18 GHD sit-ups
20 / 16 / 12 Burpee box get-overs, 48/40”

Time cap. 16:00

Pacing. 1) Smart breaks on each movement to avoid the need for excess rest or getting stuck, 2) Get straight to work each time.
Strategy. Find a rhythm on the burpee box get-overs that allows you to consistently move from rep to rep. Try to be efficient using your hands to help vault you up and over the box every time, then get right down for your next burpee.
Take a few deep breaths as you move to the GHD and begin your set. The approach to the remaining movements should be to break the sets based on your capacity and ability to keep the rest short before getting right back to work. Do your best to have a good game plan and stick to it.
Take a more aggressive approach to the final set of burpee box get overs. Try to get up and over each rep as fast as you can sustain for all 20 reps to finish out.

Bar muscle-up → Chest-to-bar or regular pull-up (60 / 42 / 30 reps)

Tunnin porrasjuoksutreeni Paraisten kuntoportailla

10x edestakaisin.

EMOM 20

Minute 1: 8 Dumbbell Push Press
Minute 2: 10 Dumbbell Front Squats
Minute 3: 12 Dumbell deadlifts
Minute 4: 15 Sit-Ups

Complete the assigned reps. If you finish early, rest for the remainder of the minute.

Write dumbbell weight in comments

Deadlift

Every 2:30 x4

• 2-3 Deadlift

Set 1: @70-75%
2: 80-85%
3-4: 90+

Metcon

2 rounds for time:

• 1 Legless Rope-climb
• 9 STOH @43kg
• 12 Cal Echo bike

-Rest 4 min-

2 rounds for time:

• 4 Rope-climbs
• 18 STOH @43kg
• 12 Cal Echo bike

Strength/Accessories

A) E2MOM X6

1) 3-5 Bench Press
2) 1min Wall Facing HS Hold

B) 3-4x For Quality:

• 10/10 Side plank banded row
• 10/10 KB Side Bend

C) Max Hollow Hold
Cap: 6min

*jos ei pysy 6min putkeen, niin jokaisella jäljellä olevalla alkavalla minuutilla:
- 15-20 V-up

Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

For time

1600m Run

+
30-20-10

Wall balls @ 14/9kg (30/20lbs), 10′ target

Toes-to-bars

Box jump overs, 24/20″

Handstand push-ups

+
1600m Run

Time cap. 40:00

OPTIONAL COOL DOWN

2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-

3 rounds

10-12 ring dip
Max rep of push-ups

1 min rest

12-15 ring row
Max rep of biceps curl with empty barbell

Rest 90 sec between rounds

Every 2 minutes, for 40 minutes (4 sets of each):
Station 1 – 400/300 m row or ski
Station 2 – 15 push ups + 30 double unders
Station 3 – 2 min run or 2 min bike
Station 4 – 15 T2B
Station 5 – 15-20 ring rows