10x 5min eli 50min setti:
1min bike ergo
1min echobike
1min viivajuoksu
1min hiihto
1min lepo

Sykkeet ei saa nousta liian korkeelle vaan pyritään pitää sykkeet siellä 70% maksimisykkeestä.

4x6 Front squat + jerk

15 minutes amrap:
20/15 cal ergo
20 DB push ups
20 DB box step ups
20 pull ups

1rm front squat (salikisat)

LÄMMITTELY
2 kierrosta
60s./15s.
1. Hiihto
2. Seinäkyykky
3. Soutu
4. Nordic hamstring curls
5. Ylivienti vk
6. Raajojen ojennus nelinkontin

TAKAKYYKKY 4 x 8
tee nousevilla painoilla
lepo 60-90s.

AMRAP 10
10 x Rengassoutu
20 (10+10) x Yhden käden pystypunnerrus
10 x Etuheilautus
20 (10+10) x Russian twist

merkkaa treenin tulokseksi amrapin tulos

A) 4 Rounds for time
12/8 (cal) BikeErg
6 Ring muscle-ups
Start part B @ 8:00

B) 4 Rounds for time
12/8 (cal) SkiErg
12 Wall balls @ 14/9kg
Start part B @ 16:00

C) 4 Rounds for time
12/8 (cal) BikeErg
10m Handstand walk
Start part B @ 24:00

D) 4 Rounds for time
12/8 (cal) SkiErg
6 Devils presses @ 2 x 22.5/15kg

Time cap. 6:00 for each piece

Ring muscle-up → Reduce reps (3 to 5 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (6 to 12 reps)
Wall walk (3 to 4 reps)

On the 4:00 x 5 Rounds:

60 Double Unders
30/21 Calorie Row
10 Thrusters 43 / 29 kg

2 Hang Cleans + 1 Cluster
• 1 complex at 65% of 1RM Cluster
• 1 complex at 70% of 1RM Cluster
• 1 complex at 75% of 1RM Cluster
• 1 complex at 80% of 1RM Cluster
Squat cleans.

Winter version of good old "Helen":

3 RFT:
500/400m row
21 kbs
12 pull up