easy aerobic work 2-3rounds:

20cal c2bike
20cal ski
20cal row
20cal echo
200m run

AMRAP 5 Deadlift 70/50kg
AMRAP 5 Sit Ups
AMRAP 4 Pull Ups
AMRAP 4 Push Ups
AMRAP 3 KB Swing 24/16kg
AMRAP 3 Burpees
AMRAP 2 Air Squat
AMRAP 2 Deadlift 70/50kg

Aktivaatiot:

Maastaveto pyramidi 5, 4, 3, 4 ja 5
*Sarjan perään isometrinen pito 15 sekuntia (vapaaehtoinen)

Lepo: 180 sek
Varat: Viikko 1/ vara 3, viikko 2/ vara 2 ja viikko 3/ vara 0 - 1 kolmannessa (3.) sarjassa. Muissa pyritään tekemään vara 2 koko ajan.

10 bench press - 5 chin ups x 10 rounds. 90 s rest between rounds.
Completed in 24 min.

3 Rounds
A1 Stepping lunge with dumbbell x 8 side
A2 One leg kettlebell deadlift x8 side

Varat: 1-2

Ten 1-minute rounds of

• 60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
• 3 deadlifts
• Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

WARM-UP

5-10min jog/Run. Get some side steps, high knees, heels to bum etc.

Perfect Stretch

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CONDITIONING

Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 15x400m, 60sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

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COOL DOWN

5min jog with nose breathing only.

AMRAP 12

10 HSPU
2-4-6-8-10....
Hang Squat Clean 60/42,5kg

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 x

8+8 kulmasoutu kahvakuulalla
8 istuen pystypunnerrus
8 tiukka toes to bar