YGIG AMRAP 25 min

40 Boxin ylitystä
40 KP-tempausta
20 Leukaa/C2B

-Toistot saa jakaa miten vaan

Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box step x 3
-Bicep hammer curl x 6 (per hand)
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG

Zone 5:
-Jog moderate pace (3% inc)

Heavy weights in zones 1, 2 and 4
Make sure you use the rest within zones

1 round
work 7,5min / Transition 45s

EMOM 6 @ increasing pace
1) Row
2) Run
+
2 Rounds
8 Tuck-ups
8 V-ups
8 Hollow rocks
8 Box step ups
8 Scapular pull-ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Box jumps
8 Wall balls
+
Build to workout weight for DB movements
* Practice a few sets/reps of wall balls, toes-to-bars, box jumps, and shuttle run turns between sets
+
@ workout weight
8/6 (cal) Row
8 Wall balls
8 Box jump/step downs
6 Toes-to-bars
6 Shuttle runs
4 DB Hang clean and jerks
4 DB Snatches
* 1 shuttle run = 7.62m out + 7.62m back.

Köysikiipeily/köysileuka
3x1

4 kierrosta
8 Etunojapunnerrus (v3 tarvittaessa deficit)
8 Pendlayrow v3

Power Snatch

A) E2MOM Untill Days Heavy 2RM:

• Hang Power Snatch

B) Power Snatch

• 4x1 @100% From 2RM

*rest 2min between

OHS

• 5x4

@1-2 RIR
*Rest 2-3min Between

Metcon

EMOM Till Failure/Moti loppuu

Odd: 13 Cal Row
Even: 5 Devils Press 2x40lbs

*Add 1 Cal to Row Each Round

Accessories

4 Rounds For Quality:

• 20/20m Mixed KB Rack Carry (OH + FR)
• 10/10 KB Side Bend

ENGINE

40min (45s on/15s off) EMOM

1: Row (VK)
2: 10 OHS + Amrap: BFB
3: 10-15 Kipping Pull Up
4: Rest

5: Ski (VK)
6: Amrap: Power Snatch
7: 10-15 T2B
8: Rest

Barbell @40kg

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
1-2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –

For time

100 Double-unders
50 DB walking lunges @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups
80 Double-unders
40 DB front-rack walking lunges @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups
60 Double-unders
30 DB overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. A beefed up take on 2022 QF workout. There’s an interesting dynamic here between decreasing reps and increasing difficulty on the lunges.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

LÄMMITTELY
2 kierrosta - 1 min / liike
- Cat - cow
- Käden avaus nelinkontin
- Lonkan kierrot istuen --> lantion ojennus
- Lantionnosto rullaten
- Selän ojennus käsillä avustaen

AMRAP 25min
11 min
10 x kyykky
10 x rengassoutu
20 x vuorikiipeilijä
200 m hiihto

Välissä 3 min lepo

11 min
10 x maastaveto kk
10 x punnerrus
20 x dead bug
200 m soutu