3-4 rounds
30sec on/15sec off
-hanging Leg raise
-lantion tiputukset lankussa
-lantion nostot sivuille
-mountain climber

AMRAP in 10 mins of:
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
5 Squat to ham
5/5 Single Leg Glute Bridges
10 RNT Overhead Squats, Light Resistance Band
5 Tall Muscle Snatches + 5 Power Snatches + 5 Behind The Neck Snatch Grip Push Presses, 20/15kg

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3 rounds, 5 mins each, for max reps of:
30 Wall Balls 9/6
25 Lateral Box Jump Overs, 24/20 in
20 Power cleans, 43/30kg
max reps in remaining time Bar Facing Burpees
Rest 2:30 in between
score is Bar Facing Burpees

2-3rounds: / max holds

A) chin over bar
B) GHD hip extension hold

rest 1min between holds / alternate

Warm up
3 min cardio machine and then barbell warm up for cleans

2 sets with empty barbell
5 clean deadlifts
5 clean pull from pockets
5 clean high pull from pockets
5 muscle clean
5 front squats
5 hang squat clean

Squat cleans for 20-25 minutes
2-3 reps at once
hit set every 1-2 min

Accessory Work
3-4 rounds
20 banded monster walk (ees takas paikallaan)
5 box jumps
15 kb swings
rest 1-2 min bwn sets

A: Halt power snatch + halt snatch up to heavy, then 4x1 @85%

B: Clean pull + power clean + clean pull + squat clean 3x1 @75%

C: Build up a heavy squat clean in 5 minutes, immediately after part B

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of heavy

B,
Teams of 3 - for time:
100 Ring Muscle-ups
100 Kettlebell Hang Clean & Jerks, 24/16kg
Sled Push, pick load, 1000 m

Sled Push- moderate

Accumulate the total reps in any order.

Complete in teams of 3. Share the work any way you like.

One person works at a time while the other 2 rest.

Goal
25 mins

C,
3 rounds for quality of:
8 L/8 R Single Arm Dumbbell High Pulls, pick load
20 Band Pull Aparts
10 Scap Push-ups

Single Arm Dumbbell High Pulls- light

Rest as needed between rounds.

4 Rounds 40"sec ON / 20"sec OFF

Treenaaja

1) Row
2) KB swings
3) Wall walks

Kuntoilija

1) Row
2) KB Swings
3) Half way Wall walks

Try to keep same number of reps on each station every round.

4 Sets of:

5-10 A jumps
250m Run Every round faster

3'min Rest Between Sets

Then rest 3'min and:

1 Set of Max meters running in 1'min

2 Sets (20:00 Total)

0:00-1:00: 15/12 Calories

1:00-3:00: 30/24 Calories

3:00-6:00: 50/40 Calories

6:00-8:00:30/24 Calories

8:00-9:00:15/12 Calories

9:00-10:00: REST

Todays workout is a total of 20-minutes broken down into varying sections of work. The goal should be to work on different paces. Quicker for the shorter cals and slower for the longer intervals.

Use this as your conditioning after some lifting or as a stand-alone conditioning piece. If you're using it as a standalone aerobic conditioning piece, feel free to add on an additional round or two.

Tag someone who loves rowing below!

Level 1: 10/20/30/20/10 for men and 8/16/24/16/8 for women

Level 2: 12/24/36/24/36 for men and 10/20/30/20/10 for women

Level 3: As prescribed above

3x500m högt tempo