Salitreeni

Lämmittely
AMRAP 8
20m karhukävely
10m rapukävely
10m mittarimato, ei punnerrusta
5 x lapaveto roikkuen
5 x kip swing
5 x rengassoutu

EMOM 10
2-10 Kipping pull up + shuttle run to 50sec
- leukojen jälkeen lähde tekemään viivajuoksua, juoksua tehdään kunnes 50sek mennyt, eli 10 sek taukoa ennen leukoja
- kippileukojen tilalla voit harjoitella kippileukaa tai tehdä tiukkoja leukoja, kumpparit apuna tiukoissa leuoissa

EMOM 20
1. 10-20 hollow rocks
2. 5-10 banded ice cream maker
/ vaihtoehtona 10-20sec pull up top hold, laula tangon päällä pito

1. 5-15 supinated ring row

1. 10-20 arch rocks
2. Rest = 4 kierrosta

Kotitreeni
Lämppä:
AMRAP 8
5 push up to down dog
5 mittarimato, ilman punnerrusta
5 crab extension

10 + 10 yhden käden kumpparisoutu

EMOM 12
1. 2-10 tiukka leuanveto/ kulmasoutu / raskas kumpparisoutu
2. 5-10 up & down, tarkoitus saada sykettä ylös

EMOM 20
1. 10-20 hollow rocks
2. 20-30 banded biceps, nopeat toistot

1. 5-15 supinated Band row

1. 10-20 arch rocks
2. Rest = 4 kierrosta

Kehonhuolto

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Warm Up

Strength

A)
P: Pull Up
M: Deadlift
B: Hammer Curl

B)

Metcon

Super Tabata:
Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
First 8 intervals are bench dips/bench dip hold,
Second 8 are v-situps/hollow body hold,
Third 8 intervals are pullups / body to bar hold,
Fourth 8 intervals are squat jumps / squat hold and finally,
Last 8 intervals are burpees / plank hold.
There is no rest between exercises.

L-Sit Hold: 3 x 10-20s on/40-50s off.
Then
Oscillatory Foam roll pecs x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

3 RFQ

1 Split Squat Complex L 2x25kg
1 Split Squat Complex R

Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

EILINEN tai

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

Day 2
Warm up
- 100 jumps using jump rope
- Full Body Stretching
- 50 USMC crutches
- 10 pull ups

Work out
- Shadow Boxing (3 minutes)
- 1 minute walking rest
- Heavy Bag Striking (5 minutes)
- 1 minute walking rest
- 30-30-30 heavy-bag drill (3X)
- 30 seconds of moderate striking
- 30 seconds of speed striking with high knees
- 30 seconds of heavy striking
-1 minute walking rest
-Heavy Bag Striking (5 minutes)

Cool down
-100 jumps
-10 minute jog

Although Ancient Greek athleticism became a phenomena that allowed young men to become career athletes, the reason for such an emphasis on athleticism was to train soldiers for war. One of the more brutal games that were played was known as "Pankration." The object of the game was to beat your opponent as close to death as possible. Biting and eye gouging were prohibited, and killing your opponent would merit an automatic forfeit.

This program will not train you to become a professional Pankatias, but it does recognize the importance of cross-training. Even ancient runners would spar and employ training methods used by Pankatiasts. By training on a heavybag you will be able to complete a respectable core, endurance, and cardio workout without the strain and impact associated with running. Plus its fun!

Remember that this workout is meant to be used as a recovery workout. Every punch and kick you generate should stem from your core! Feel free to do an additional ab workout before the cool down as well.

** Warm Up**

Strength

5 x 5 Box Front Squat
5 x 10 OH Walking Lunges
5 x 15 Shoulder Fly
5 x 20 Wall Ball Shot

Metcon

Amrap 10
Plank Hold 20 sec
Glute Bridge 20
Box Jumps 20

EMOM 24

1 minute : 5 Strict HSPU
2 minute : 7 Tuck Jumps
3 minute : 100m Sprint
4 minute : Rest

Day 1
Warm up:
- Full body static stretching
- Dynamic stretching
- 50 USMC crutches
- 8 Pull ups
- 15 minute run at 30-40% effort

Workout:
- 3 Mile Tempo Run
- Mile 1 50% effort
- Mile 2 60-70% effort
- Mile 3 80% effort
- Last 100 yards should be ran at 90% effort

Cool Down:
- Quarter mile walk
- Cold shower

Why the name?
Legend has it that when a child was born in Sparta a physician would conduct a thorough inspection of the newborn. Obsessed with creating the perfect soldiers, children who were deemed unfit for Spartan society due to deformity were carried into the mountains and thrown into a pit known as the "Kaiada."

Today you begin your journey. The tempo run allows one to remain oblivious to time, yet completely focused on one's effort. Instead of time dictating your workout, you are in control. This control is displayed as you gradually increase effort you devote to this workout. Starting off at half speed and gradually increasing in effort will teach you the discipline of being able to control your pace and push yourself the extra mile. Running is as much a mental challenge as it is physical.

So reflect on your run today. Are you demonstrating self control; or starting off to fast? Are you truly unable to increase your effort; or do you simply not feel like it? If your mind wills it and you can honestly say that you did the workout to the best of your ability, you have survived the Kaiada.