2-3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

10 min AMRAP:
• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”
Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar. Goal: round of 10.

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 76+% (RPE 8-8.5)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups** @ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows***

• You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30. ** Use a band for assistance as needed or add additional load *** Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between

3 Rounds @ 3 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

EMOM X40

1) Run, eli säntäile pihan poikki ja takaisin

2) Alternate between A&B, eli sekoile joka kierroksella kumpaa pitikään nyt tehdä
A: 10-20 Ringrow
B: 10-20 Push-up

3) DU tai SU, eli sulavaa hypähtelyä

4) Alternate between C&D, koska ei osattu päättää mitä kaikkia liikkeitä halutaan tähän treeniin
C: 20 Sit-Up
D: 20-30 sek. Plank

Kuvassa treenin inspiroinut wodi "Notkea kuin näkkileipä" sekä iloiset treenaajat

2-3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

HSW prep – 1-2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots

Accumulate 15, 30 or 45 Ring muscle-ups

Set of ring muscle-ups

After every set of muscle-ups, perform 10x Cross-over single-unders OR double-unders for every muscle-up completed. e.g. 5 Ring MU = 50 CO SU or DU

Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.
Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs/double-unders →Speed rope skips

HSW skill challenge / WFP Finals E6

For time
36m Run
+
5 Rounds of
12m Handstand walk*
36m Shuttle run
+
6m Handstand walk*
Time cap. 10:00 (original at WFP was 5:00, fastest times < 2:30)

– total HSW distance/round on each should be 12m
* On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

Bench/Chins
Bench/Leg raises
Fly
Pullover
Dips