ENGINE

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 5 Wall Walk

-Rest 5min-
Into,

• 1km Row (Z2) Into,

4 Rounds @80% Effort

• 15 Cal Ski
• 25 V-Up

Cool Down:

• 5min Row (Z2)
• 5min Ski (Z2)

Alternating between shoulder press & bent over row

5 Rounds x Every 2:00

4 Shoulder Press 75%+
6-8 Bent Over Row

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%
*target load of max ~77%, bs-%, rest btw sets 3-4min

AMRAP 10

3 Wall Walks
10/7 Calories Bike

I GO YOU GO

A) x 3
3 bear complex 50/35kg
(1 bear complex = power clean + front squat + push press + back squat + behind the neck push press)
30 DU
15 hollow rocks
B) x 3
10 DB snatch
10 BW box step overs
10 abmat sit ups *ghd for advanced

Gymnastics for quality
30min

ADVANCE
1x1m free handstand

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

6 heavy goblet squats
3m HSW

Scale as needed

Movement prep

3 Rounds of:
4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
:30 hang from a bar w/ ribs locked down
+
3 – 2 – 1
Scapular swimmers (prone position)
Skin the cats on rings
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

3x9' AMRAP, 2' rest
100m shuttle run
20 push up
10 burpee
1 wall walk

Continue where you finished last AMRAP

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

8 x AMRAP2

2min rest between amraps

A) 10 power clean @70/50kg remaining time burpee over the bar

B) 18/13 cal row/bike
Remaining time T2B/T2R/knee raises

RPE 4.5

Huom!

Treenin idea on liikkua reippaalla intensiteetillä, mutta tavoitteena ylläpitää vauhti treenin loppuun asti. Remaining time liikkeisiin pitää jäädä vähintään 45s aikaa. Skaalaa PC painoa/soudun kaloreita tarvittaessa.