Find 5 reps max.

1 rm 65 kg

Wodliiga 16.4.2023

21-15-9
Goblet squats 24 kg
Pull-ups

A)
Superset
SA DB Bench Press - Neutral Grip: 4 x 6-8 each 3s down
Rest 60s.
Barbell Curls: 4 x 8-10
Rest 60s.

B)
3 roudns for time
3 each Turkish Get-ups @24/16kg
40 Double Unders
500 Meter Row
- Goal: Sustainable pace, unbroken sets of Double Unders. Use the Row to gauge your pace.

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOMx10
Rinnalleveto kyykkyyn x3 (nivusilta, polven yläpuolelta ja maasta)

8x3 takakyykky

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 5 rounds:
2 min on/60 s off @ 2:02-2:03/500 m pace
- Times: 2.02, 2.02, 2.01, 2.01, 2.01, avg. 2.02.0
- Rest 2 min

B. 5 rounds:
2 min on/60 s off @ 1:56-2:00/500 m pace
- Times: 2.00, 1.58, 1.57, 1.56, 1.55, avg. 1.57.7
- HR 166/188

Cool down for 15 min

PM: 140 min
Warm up for 15 min

1.Weightlifting
A. Lifting warm up: Turnover drills for Clean

B. Every 90 s for 10 lifts:
Power clean + Squat clean

2.Strength
A. 4 sets:
15 KB Sumo RDL 4x15
10 Ring body saw

3.Aerobic work
For 60 min:
20 min AB
20 min row
20 min bike
HR 128/144

Shoulder press 4x5 @77,5%

10 min emom

Power clean + front squat + push jerk

7 min max burpees to target

10 min, alkavalla minuutilla 3xtakakyykky