2-3 Rounds @ 2 RIR

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

Choose one of the options for the day

A) Option 1 – Long bike
60 to 90-minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
1000m SkiErg
2000m Jog
4000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Engine

Row Proge Week 1

• 5k For Time

Strength

A) E3MOM X3:

• 6/6 DB Bulgarian Split Squat (heavy)

B) 3-4 Rounds For Quality:

• 8/8 DB Bent Over Row
• 45/45s Copenhagen Plank
• 15-20 Banded GHD Hip. Ext + 20-30s Hold

C) Optional 3 Rounds Of:

• 10-15 strict T2B
• 10/10 Russian Twist WB Throw (seinää vasten)
• 5-10 Ab Wheel Roll Out

*rest as needed

Back squat

3 x 3 @ 70%, rest 2:00 between sets

Warm-up:
500m easy row
2 Rounds of:
1) 10 Air squat
2) 20 kip swing
3) 10 push-up

EMOM 10 min:
1) 3 C2B
2) 3 kipping HSPU

AMRAP 22 min:
10 wall ball (9 kg)
5 pull-up
10 burpee over target
5 C2B

1 kierros = 30 reps

5 rounds for time:
• 15 Deadlifts 115/75#
• 10 Toes-to-bar
• 5 Strict Pull-ups
Goal: 9 min.

2 clean, 15s pause, 2 clean

Snatch

A) E90SEC Untill Days Technical Heavy

• 1 Squat Snatch

B) 1min On/2min Off X3:

• AMRAP Snatch @70% From days max

Squats

A) Back Squat

• Build Up To Days Heavy @90-95% (pieni vara)

B) Back Squat Backoff Sets

• 2x2 @75-80%

*rest 3min between sets

Metcon

3-4 Sets Of:

-15 T2B
- 10 DB Snatch @22.5kg
- 12 T2B
- 5 DB Snatch @25kg
- 9 T2B
- 20 cal Row

rest 4min between sets

Accessories

3-4 Rounda For Quality:

• 10-15 Feet Raised Ring Row
• 20-30 Banded Tricep Ext
• 10-15 Seated DB Lateral Raise

AMRAP 8

Handstand walk for distance*
* If you get to 200m you are done

2x2x42
2x2x50
2x2x56
2x1x60