Metcon

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete:

• 10 C2B
• 10 Push Up
• 15 V-Up

+

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete

• 15m HSW (7.5m+7.5m)
• 15 T2B
• 4 Wall Walk

*pyörässä semmonen PK-VK kynnysvauhti.

Ring MU

A) E90SEC X5:

• 1 Set of rMU

B) Gymnastic Strength

3-4 Rounds:

• 5-10 Ring Pull Up + 15-20s Chin Over Hold rest 45s
• 10-15 Kipping Ring Dip rest 45s
• 20-30s Ring Support Hold rest 45s

Strength EMOM

EMOM 20:

1: 50s Row
2: 10-15 DB Bench Press
3: 2 Legless RC (1+2 jos legless hyytyy)
4: Rest

Accessories

A) 3-4 Supersets:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

*rest 2min between rounds

B) 3-4 Supersets:

• 10-15 Seated DB Lateral Raise
• 10-15 Banded Face Pull

*rest 2min between rounds

Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Hang muscle snatch
Behind the neck snatch grip press
Overhead squat
Hang power snatch
Snatch balance
hang (squat) snatch

Tempo: jarruttaen alas - räjähtävä ylös

1. 15 cal bike
2. 2 x 12 db row
3. 14 Alternating Db lunges farmer carry
4. 12 Hang knee raises with med ball

For time:
30-20-10 Thrusters 75/55#
15-10-5 Toes-to-bar
Goal: 6 min.

Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

16:00 Deadlift + Metcon ( 18.10.2025 )
17:00 Teens
18:00 EasyWod

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 3-5 Dragon Flag *rest 45s
• 10 Ab-wheel Rollout (Polviltaan) *rest 45s
• 20-30 Russian Twist (w/plate) *rest 45s