800m Jog @ easy 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)
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Scapular pull-ups
8 Handstand shoulder shrugs
8 Box jumps
+
1-2 Rounds
10 Hollow rocks
10 tuck-ups
0:10 Hollow hold
10 Push ups
+
Build to workout weight for wall ball
* Practice few sets of other movements as you build up
+
1-2 rounds @ workout weight
200m Run
5 Wall balls
5 Toes-to-bars
5 Box jump overs
5 Handstand push-ups

LÄMMITTELY

3 Kierrosta, aina alkavalla minuutilla:
1) 10 Suorin jaloin maastavetoa
2) 10 Askelkyykkyä taakse kahvakuulat eturäkissä
3) 5 Lapaleuanvetoa + 5 Tiukkaa polven nostoa / varpaat tankoon liikettä
4) 5 Jefferson curlia.

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PLYOT
4 Kierrosta
5+5 Bulgarialainen splitkyykkyhyppy
12+12 Pallon heitto seinään split asennosta, kiertäen

1:00 min lepo liikkeiden välissä. Mahdollisimman räjähtävä.

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KUNTOHARJOITUS
20:00 Minuuttia tasaisella tahdilla ja laadukkaalla liikkeellä:
10 Suorin jaloin maastavetoa
10+10 Askelkyykkyä taakse kahvakuulat eturäkissä
10 Tiukkaa polven nostoa / varpaat tankoon
10 Jefferson curlia

:30s-60s lepo liikkeiden välissä.

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HUOMIOITA

Harjoituksen tarkoitus on kehittää räjähtävyyttä, voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa hiotaan puolieroja sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

For time

1600m Run

+
30-20-10

Wall balls @ 14/9kg (30/20lbs), 10′ target

Toes-to-bars

Box jump overs, 24/20″

Handstand push-ups

+
1600m Run

Time cap. 40:00

Overview. A long piece that rewards good pacing. The runs set the tone, but the real challenge is managing the sets in the middle. The volume will add up quickly and you’ll want to be able to push the final run.
Strategy. Start the first run at a controlled pace, something you can repeat at the end. On the 30-20-10, break early and chip away with manageable sets. Use the gymnastics to breathe and try to bring the HR down a bit as it’ll hike up on the wall balls and box jump overs. Use the transitions to recover a bit between movements but aim to start straight away when you get to the next station.
Get moving on the last run (you won’t want to), start easy and build up to pace over the 1st 400m, then finish strong.
Instructions. Set the stations apart so that you can use the transitions to recover a bit.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your pacing hold up across rounds?
– Were your transitions efficient or did you waste time between movements?
– What was the most fatiguing part, and how did you adjust?
– Name two (2) things you managed well. What’s one (1) thing you’d do differently next time?
Movement options.
Run → 1600m Row or 3500m BikeErg
Alternate rep scheme → 21-15-9 (either for all or for specific movements)
Wall balls → 9/6kg (20/14lbs) ball, or lighter if needed
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Box jump overs → lower box → Step overs
Handstand push-up → Hand-release push-ups

10 x every 90s:
3 x tng power clean + 3 x tng power hang clean + 3 x tng push jerk
Start from 50% of 1 Rm power clean and build up

Burbee box jump over ( add 1 rep every other week)

progressio 4/13

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

AMRAP 60 @ base*

5 – 4 – 3 – 2 – 1-minutes of each:
Row for calories
Run for distance**
Ski for calories
Air bike for calories

• 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. ** Or calories if on a runner

Alkulämppä leikki
Kivi-sakset-paperi

Mobility

Maastaveto
4x6

WOD 10min AMRAP
6 Burpee GTOH
10 Viivajuoksua
10 Vuorikiipeilijä
1min tauko

Front squat
- 6 x 2 @80%

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH *3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

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video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös

2× 2+2+2+2+2+2@light barbell, rest btw sets 2min

--

SNATCH + PAUSE OHS + SNATCH BALANCE *2-3sec pause in the bottom
2×2× 2+1+1@barbell, 2+1+1@up to 65-70%, sn-%, rest btw sets 2min

--

SNATCH + SNATCH BALANCE
5× 2+1@70-75%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

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BACK SQUAT + PUSH JERK IN SPLIT BTN *rack *split jerk to the other side on the next set
2×2× 1+2@barbell, 4× 1+2@55-60%, jerk-%, rest btw sets 2min

--

video: PUSH JERK IN SPLIT - videolla edestä tehtynä - tehdään niskasta

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS