Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
WRK 6:00 REST 3:00 WRK 6:00
5 push ups
10 gob squats
20 db hopover

Finisher
50 round the world
1:00 samson stretch

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

2 rounds
1:30 cardio machine
10+10 single arm upright row
10+10 single arm half kneeling press
10 scap pull ups
10 ring row
5 tempo push ups (2:0:2:0)

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Monday:

20-30min easy run, walk or rest day

Harjoituksen tarkoitus on toimia palauttavana harjoituksena. Tavoite on pitää harjoitukset kevyenä alkuviikosta ja valmistautua viikonlopun puolimaratoniin.

Saturday:

21,1km Run Time Trial

Lisätietoja mm. tämän vuoden Kuopio maratonista sekä merkityt reitit:

https://www.kuopiomaraton.com

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3 rounds:
12 Romanian deadlift
10+10 Bent row
10+10 Bulgarian split squat
12 Z-press
-rest 1-2 min between rounds-

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
DB 22,5 / 15kg

CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

40 - 30 - 20 - 10 reps for time

Burpees
Air Squats

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
5/5/1=:40 on :20 off
shuttle runs
alternating shoulder press
lateral hopovers
dips
body builders

Finisher
50 kneeling crunch
1:00 min chest opener

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 10min amrap
Salin ympäri juoksu
(otm: 1) 3burpee 2)10s Lankku 3)10s kaaripito)

Loppuvenyttelyt