Strict ring dip 10,10,7

Cardio pyramid

EMOM30

A) 8cal
B) 10cal
C) 12cal

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• vähä viimeviikosta lisää voi laittaa

"Vuoren valloitus" KuntoKarkelot 2024 Laji 4

6min amrap

16 Synkronoitu laatikon yli hyppy

4 Köysikiipeily

lepo 2min ennen lajia 5

10 min EMOM
Min 1: 3 partial pull deadlifts + 3 deadlifts @60-65% 1RM
Min 2: 6-10 wide grip banded chest to bar pull-ups

Wide grip bench press 6RM

-100 deadlifts 60/45kg

7rds of:
-15 bar over burpee
-15 double db thrusters 2 x 15/10kg
-15 US KBS 20/16kg

Then:
-400m run(both) plate 15/10kg overhead.
(Both athletes need to run same time)

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @24/16kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

3:00/2:00/1:00 @ increasing pace

Row
Air bike
SkiErg

For time

• Row 1,000 meters
• 30 bench presses, body weight
• Row 1,000 meters
• 20 bench presses
• Row 1,000 meters
• 10 bench presses