WU
tabata
air squat
good morning
lunge
grasshopper

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2 x 5k run for time @80%-90% effort.
10min easy walk between sets.

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä juoksussa. Tavoitteena on juosta 2 x 5km 80-90 %:in panoksella, jotta toistettavuus säilyisi. Juoksujen välissä kävellään 10 minuutin ajan.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

Then,

1-2 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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For time
4 Rounds & 30m hsw

5 bar muscle up
7 box over burbee (high box)
10 squat 2x22,5kg DB

After 4 rounds complete 30m handstand walk as fast as u can

TC. 20min

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.

WOD Prep
3 rounds
100m run
5 DB man makers (increase weight each round til you get to your workout weight)

WOD
With a partner:
400m run (together)
50 DB man makers 50/35
Rest 1:30

400m run
40 DB man makers
Rest 1:00

400m run
30 DB man makers
Rest 0:30

400m run
20 DB man makers

• run is done together. Both athletes must be back from the run before starting the man makers.

• only 1 partner working on man makers at a time. 1 partner works while other rests.

• man makers can be split up however you like

100 wallbals
600 m farmers carry 2x 20 kg hantel

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1 + 8x2
- MU x24

2.Weightlifting
E2MOM16: Split jerk x 3

3.Running intervals
E3MOM24: 400 m run on assault runner
Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
12-12.5 km/h
HR 169/185

4.Strength accessory
4 sets:
7 strict pull ups
8 shoulder press - 29 kg

4 sets of 3 hang squat cleans

10min kävely+ 3min hiihtolaitetta
3x18 kb 8kg kyykyt ja snacht
3x 5 leuan vetoa
3x 10 punnerrukset laatikolla
3x 16 hammer slam
3x 16 renkaalle askellus
Verryttelyä

At Helsinki