10x 5min eli 50min setti:
1min bike ergo
1min echobike
1min viivajuoksu
1min hiihto
1min lepo

Sykkeet ei saa nousta liian korkeelle vaan pyritään pitää sykkeet siellä 70% maksimisykkeestä.

A: Standing hamstring curls 3set
B: Bench Press 5-3-1+
C: Weighted pull ups 3set
D: Incline DB Bench Press 2set
E: Cable OH triceps extensions 2set
F: Leg extensions 1xDrop set

Muut teki cleaneja, minä maveja.

10 minutes of:

20 Double Unders
10 Reverse Fly
10 Face Pull
6 Table Reach
0:20 HS Hold

For time :

50 Power Cleans 70/50kg

On The Minute ( @ Start )

5 Toes To Bar

TC 8

• We can approach this workout in 2 ways...we cab try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

• if your barbell cycling is strong. let's try for the first option. If we aren't as strong on the barbell, lets go for the second option.

Valmistava jakso-1
Jalat vaelluskuntoon

2 Rounds:
40 m shuttle run
30 DU (or DU practice)

THEN

2 Rounds with a barbell:
10 Good mornings
10 Lunges
5 Behind the neck presses

---

2 Rounds of gymnastics shoulder
flow

10 min AMRAP

2, 4, 6, 8 ...jne.

Abmat sit-up
DB snatch / 10 kg DB
Box jump / 50 cm box

14 sarjaan asti ehditty

10 min EMOM:
• 1 power Clean
• 1 Push Jerk
• 1 Split Jerk
Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

Alternate “A” and “B”
Every 4 mins x 8 sets

A,
Every 4 mins
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!