75-80%

C2 Bike

WU:

• 10-15min Easy Z2 Into,

4 Rounds Of:

• 8min @80-85% of FTP Test
• 4min Easy Recovery

2x1x50
2x1x56
1x60
1x64
1x68
3x1x70

Split Jerk

A) E2MOM X4

• 3 Split Jerk (DnG)

*RIR 2

B) E90SEC X4

• 2 Split Jerk (DnG)

*RIR 1

C) EMOM Till Failure

• 1 Split Jerk

Upperbody Strength

4 Sets Of:

• 10-8-6-4 Narrow Grip Bench Press

rest 60s

• 8/8 1-arm DB Bent Over Row

rest 2min

Metcon

9x 2min on/1min off:
Alternating A,B,C

A)
- 3 Rope Climb
+ Max Cal Ski

B)
- 30 WB
+ Max Reps Burpee 2 Target

C)
- 15-20 k.Hspu
+ Max Reps DB Snatch @22.5kg

Accessories

3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (pitkä)
• 15-20 Banded Face Pull
• 10-15 Seated DB Lateral Raise

For 40 to 60-minutes @ base

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• 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.

LÄMMITTELY
Kiertoharjoituksena
2 kierrosta - 60s./liike
1. Soutu erg
2. Askelkyykkykävely
3. Vapaa roikunta
4. Penkillä käänteinen perhonen
5. Lp kanssa sivukyykky + kierto pään ympäri

AMRAP 25 min
parin tai tiimin kanssa
40/60 trx-soutu
40/60 mave tangolla (25-45kg)
40/60 penkkipunnerrus kp
40/60 maljakyykky
40/60 russian twist

5x

10 DB Bench press 2x16kg
10 DB Seal row 2x12kg
20 DB Strict press 2x4kg

Back Squat
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

Bench Press
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Hand-Release Push-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Hand-Release Push-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Hand-Release Push-ups
… continue +3 rep pattern until time. Goal: round of 18.