Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breathe.

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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

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

40 minuutin peruskestävyysharjoitus

Lämmittely
Kaikki osiot kerran läpi;
3x3min

1) 45 sek pyörä + 4 burpee
2) 45 sek hiihto + 4 boksihyppy
3) 45 sek soutu + 4 wallball

Tee yksi osio kerrallaan.

Harjoitus, 40 minuuttia
Kaikki osiot kerran läpi; 3x12min, 2min vaihtoaika osioiden välissä.

1) pyörä + joka kolmas minuutti 8 burpee
2) hiihto + joka kolmas minuutti 8 boksihyppy
3) soutu + joka kolmas minuutti 8 wall ball

Harjoitus on peruskestävyysharjoitus, jossa syke voi hetkellisesti nousta vauhtikestävyysalueelle. Jokaisen ergon pariksi on määritelty liikkeet, jotka suoritetaan joka kolmannella minuutilla (3, 6, 9, 12).

Suorita harjoitus tasaiseen tahtiin. Harjoituksen pitää edetä helposti.

36 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
2min hiihto
2min pyörä
2min soutu

Lisää vauhtia toiselle minuutille.

Sitten:
5+5 rintarangan kierto konttausasennossa
4+4 lankku + alaspäin katsova koira vastakkaisen jalan kosketuksella
8 leveä kyykky seinää vasten

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x5min vaihtuva ergo, 1 min lepo kierrosten välissä

1,5min kevyt
1,5min keskiraskas-raskas
2min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

All same

Warm-up

800m Jog
+
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
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for the clean and jerk
Few chest-to-bar and toes-to-bar sets between weights
+
@ workout weight
200m Run
1 Clean and jerk
8 Chest-to-bar pull-ups
1 Clean and jerk
8 Toes-to-bars
200m Run

10 Rounds, E1:00-1:30

5 Hang squat snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight
Intent. Improve your barbell cycling efficiency and stamina.
Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Build to workout weight for thrusters
* Few short sets of chest-to-bars between weights
+
@ workout weight
200m Run
3 Thrusters
6 Chest-to-bar pull-ups
200m Run