Optional Accessory
GYMNASTIC STRENGTH

3x10 Strict TTB, RPE 3 to 3+

4 rounds of:
Bb back squat x10
Db seesaw chest press x10 per arm
Ab rollout x15

Then 4 rounds of:
B.B. bent over row x10
Db staggered stance rdl x10/side
Side plank Db reach x10 per arm

Treat as strength sets, Recover between rounds

Sandbag power clean finisher:
5 cleans AFAP, then next person goes, continue until everyone finishes 30cleans

4 Rounds On the 5 min
1 Round of "Helen in a boat"
Row 400/300 meters
21 USA Swings @24/16kg
12 Pull Up

goal: finish each round under 4 mins

6 min EMOM
even 30 s handstand hold against the wall
Odd 30s hang on a pull up bar

Ski

4 x 1250m

Rest 2 minutes btw. sets.
Results is average speed all five rounds.

Tempaus
10 x 1@78 - 88%

Takakyykky
5x5@75%

Salin ohjelmointi

Hip thrust 4x12 reps

Bent over barbell row, find controlled 6 rep max

5 kierrosta

10 leukaa
8 superhyvä vala-askelkyykky + valakyykky
6 täydellistä punnerrusta