Mobility for 30 minutes:

20 scorpions
10/side perfect stretches
10 russian babymakers
1min/side pigeon stretch
1min/side couch stretch
10 downdog to updog
10+10 threat the needle
10 table reaches
8/side windmills

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Emom9
1: 6-8 burpees over line
2: 0:40 plank hold
3: 20 air squats

Yoke carry

5 to 6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sp-%, rest btw sets 2-3min

ABS: EMOM for 4 rounds
1) Reverse crunches
2) Alternating Crunches (sides and straight)
3) (Weighted) Plank hold
4) Rest

Extra: Hollow hold TABATA

Deadlift

Every 2:30 x4

• 2-3 Deadlift

Set 1: @70-75%
2: 80-85%
3-4: 90+

Metcon

2 rounds for time:

• 1 Legless Rope-climb
• 9 STOH @60kg
• 15 Cal Echo bike

-Rest 4 min-

2 rounds for time:

• 4 Rope-climbs
• 18 STOH @60kg
• 15 Cal Echo bike

Strength/Accessories

A) E2MOM X6

1) 3-5 Bench Press
2) 1min Wall Facing HS Hold

B) 3-4x For Quality:

• 10/10 Side plank banded row
• 10/10 KB Side Bend

C) Max Hollow Hold
Cap: 6min

*jos ei pysy 6min putkeen, niin jokaisella jäljellä olevalla alkavalla minuutilla:
- 15-20 V-up

Push And Pull

4 Rounds For Quality:

• 4-8x Commando Pull Ups
• 10/10x DB Bench Press (Alternating)
• 20-30x Banded Tricep Ext.

*Rest as needed

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.