BOX FRONT SQUAT + 5× BOX JUMP
*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös! Hypyt heti kyykyn perään

5@barbell, 3-4×1@85%, fs-%, rest btw sets 2-3min

Kevyttä puuhastelu muutama päivä.

1: 8-10 cal bike erg
2: 8 push press @ahap
3: 8 burpee box jump overs

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
30 Speed rope skips
+
Build to workout weight for SB cleans and DB overhead walking lunges
* Practice few sets of other movements as you build up
+
@ workout weight
3 SB cleans
10m SB Bear hug carry
1 Rope climb
1 HSW, 7,62
4 Steps DB overhead walking lunge
10 GHD sit-ups
30 Double-unders

For Time
800m Kayaking
3000m Run
Time cap:
40 min / N, 35 min / M

For time

5 Rounds

40 Double-unders
4 Power snatches @ 61/43kg (135/95lbs)
4 Wall walks

– Rest 1:00 –

5 Rounds

8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
8 Chest-to-bar pull-ups
8 Burpee box jump overs, 24/20”

– Rest 1:00 –

5 Rounds

12 (cal) BikeErg
6 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)
12 Wall balls @ 9/6kg

Target time. < 28:00 (including rests) Time cap 33:00

Overview. Three workout mash-up. You get 1:00 to recover between the parts (big exhales, breathing with hands on knees for 1st 0:15, then flush your mouth with some carbs and get ready for the next piece). If you can keep a steady pace and keep moving, you’ll get a good time.
Pacing. As this is a longer workout, your main focus is on staying consistent from round to round on each piece. If you can keep all movements unbroken (aside from power snatches as quick singles) and pace using the transitions as your breaks. Keep an eye on your breathing/HR so you don’t push yourself too hard too soon. Save some kick for the final part

Warm-up
400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Etukyykky ja hyppy kyykkyyn

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Complete as many reps as possible in 14 minutes of

• 1,200-meter ruck
• 24 toes-to-bars
• 12 push jerks
• Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box