Lepopäivä

“Ecod”

5 x AMRAP 4’:

9 Cal Row or Bike

15 Burpee Box Jump

21 Double Db snatch 22,5/15

Rest 1’

EMOM × 21' OF:
1' 12/8 CAL BIKE OR 18/12 CAL ROW
2' 10/8 HSPU
3' 100MT RUN

150 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BMU
- 5 x 2

3.BFLY + BCTB
- Bfly 25
- BCTB + kip swing 4+4 x 6

4.HSPU Strength
A. Box pike negatives 5 x Tough effort
- Feet down, knees sup
- Rest as needed
- 7 7 6 5 5

B. Push ups
- 5 x Max effort
- Rest as needed-
- 21 16 13 12 11

5.Back squat 1 RM

6.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
10 Prone hamstring curls - 10 10 10 10 kg
- Rest 2 min between sets

4 Sets of 6
Rest 2 Minutes Between Sets.

This is the second iteration of this 4x6 effort, and we'll complete (4) in total. The aim is to steadily, through small jumps, increase our loading from week to week.

45-60MIN LAITE/JUOKSU

2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

Build up in 10 sets to a heavy 3 reps of sumo deadlift

Tempo Front squat 4x5 reps

• Hiihto 400m erissä
• kun toinen hiihtää lepäävä tekee 15cal bike erg