Bent over row 12-10-8-6 reps

12 Days of Christmas Bodyweight Workout

• 1 wall walk
• 2 candlestick rocks, 1 wall walk
• 3 burpees, 2 candlestick rocks, 1 wall walk
• 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 12 single-leg squats, 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk

"Choose one of the day's endurance workouts. If you're feeling good and energized, you can do both workouts."

For time:

Buy in: 100 SU

Then 3 rounds:
5+5 s.a. db/kb STOH
10 s.a. db/kb front rack squat
10 elevated push-up
30s rest between rounds

Cash out: 100 SU

Huom! Molemmat versiot päivän treenistä voit tehdä kaikilla päivän tunneilla,

LÄMMITTELY
Kiertoharkka - 2 x 30s./15s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x boksin ylitys / 20x stepperin ylitys
10x vauhtipunnerrus kp
30s. köydet

2 min lepo

EMOM 12
30s. soutu ergo
12x goblet squat
20x lankussa jalan täpäytykset
12x etuheilautus

KIERTOHARJOITUS

5 Kierrosta, :45s töitä / :15s lepo
1) Hyppynaru
2) Käsipainotempaus lantiolta
3) Istumaannousu
4) Kahvakuulaheilautus
5) Pyörä seisten
6) Lepo

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HUOMIOITA

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä, koordinaatiota sekä hieman kestovoimaa. Tähtää keskiraskaisiin kuormiin, joilla saisit tehtyä tasaista ja hyvää liikettä koko työosion ajan.

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH +
SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
1×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 70%, sn-%, rest btw sets 2min, example up to 55/65/70%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed +
CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 60%, 2× 2+3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 60%, 2× 2+2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.

LÄMMITTELY
Kuminauhajumppa hartiarenkaan alueelle

Availut koko kroppa
• AKK - lonkankoukistajat
• Päinmakuulla jalan vienti ristiin
• Kylkimakuulla käden pyöräytys
• Selin t-kierrot
• Kyykky - takareisi pumppailut
• Kädet selän takana lapojen lähennys

VOIMA
Superina
3 x 4-6 leuanveto
3 x 8-10 pull over venytyksellä

KIERTOHARKKA
3-4 x 40s./20s.
1. Tuulimylly oik.
2. Tuulimylly vas.
3. Goblet squat kannat korotettuna
4. Perhosvatsat

1: 3+3 single arm devils press
2: 0:45 max reps du's / su's
3: 8 kipping pull-ups
4: 9 cal row
5: 15 sit-ups
6: 0:45 max reps shuttle runs

5-10-15-20-25cal
- Row
- AB
- Ski