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 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

--

video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

---

KEHONHUOLTOA!

Alkulämppä leikki
Ristinolla

Mobility

Takakyykky
4x5

WOD
4x1min ON 1min OFF
5 T2B tai jalkojennosto roikunnassa
5 Punnerrusta
10 Ilmakyykkyä

32 kg
Tempaus

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

--

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

---

KEHONHUOLTOA!

CF Engine:

5 Sets Of:

• 20 Cal Ski
• 75 DU
• 15 Cal Echo
• 15m Farmers Lunge (2x35lbs)
• 21 Double DB Push Press (2x35lbs)

*rest 3min between sets
*increase pace every set. Start easyish and increase

-1 Round
-5min work / 45s rest

Zone 1:

A: Arms Only Sled Pull 15m
B: SkiErg

Zone 2:

A: Run 300m
B: Stationary SB Lunges

Zone 3:

-Heavy Front Squat x 5
-Wall Ball x 10
-Burpee Over Box x 5

Zone 4:

A: RowErg 200m
B: Copenhagen plank

Zone 5:

A: Run Sprint 300m
B: RowErg

Zone 6:

A: Light Sled Push 15-30m
B: SkiErg

Zone 7:

A: Airbike
B: Wall Ball x 25

3 Sets:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch
- Rest as needed btw sets
- Start @60-65% and build in weight each set. End somewhere around 70-73% 1RM Power Snatch
- Floating Pause Snatch: pause in receive for 3sec
- All TnG

3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

EVERY 3min x6

6 burpee pull ups / burpee to target
5 deadlift @110/75kg
11/8 cal echo bike

-vähintään 1min huilia kierrosten väliin, skaalaa tarvittaessa