Three sets for quality:
Strict HSPU x 6-8
45 s rest
banded pull up x 10-12
45 s rest
v-up x 12-15
45 s rest

Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x10 reps + 2x8 reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x10reps + 2x8 reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with some ski, air bike or rower at 80-90 effort

10 min EMOM:
• 1 Shoulder Press
• 1 Push Press
• 1 Push Jerk
Start with 60% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

In 12 minutes
5x(1 Devil’s Clean + 1 Front squat) LEFT
5x(1 Devil’s Clean + 1 Front squat) LEFT
@22,5/15kg
After each set :
10-20-30-40-50…etc..Double under

Rest 3 mins

In 10 minutes
5x(1 Front rack Dumbell lunge + 1 Push Press) LEFT
5x(1 Front rack Dumbell lunge + 1 Push Press) RIGHT
After each set :
2x10m - 4x10m - 6x10m - 8x10m - 10x10m…
Shuttle run

Rest 3 minutes

In 8 minutes
5x Devil’s press LEFT
5x Devil’s press RIGHT
10-20-30-40-50…
Alt. V-up (total reps)

Tempo Back Squat ( Tempo 32X )

5 x 3, go every 3:00

( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

Back squat

4 to 5 x 6 @ 76-80% (2 RIR), rest 3:00-4:00 b/t sets

1) Lifting

A) E3MOM X6

• 1 Clean Pull + 1 Hang Clean + 2 Split Jerk (Build Up)

B) E2MOM X6-8

• 1 Hang Clean + 2 Split Jerk (Build to days heavy)

2) Squats

Front Squat 5x5 @75% from 1RM
-Rest 2 min between sets-

CF AMRAP

Amrap 12

• 15 Cal Echo
• 10 Power Clean @42.5kg
• 8 Bar Facing Burpee

10 minuuttia hölkkää
10 minuuttia juoksua
10 minuuttia kävelyä

LÄMMITTELY
Nilkan aktivoinnit + liikkuvuus
Rangalle liikettä
Lantion ja lonkan availut ja aktivoinnit

2024 VIIMEINEN TREENI
Amrap 20min
24 cal hiihto/soutu
24 air squat
24 gorillasoutu
24 stepperin/boksin ylitys
24 punnerrus
24 perhosvatsa

Alternate C1 / C2

C1. Standing KB press – 2 x 8-10 @ RPE 7 (3 RIR), deload, Rest 1:00 before C2

C2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before C1