LÄMMITTELY
Teema: hartiarengas
2 kierrosta, 60s./liike
1. V-nosto + ylhäältä alas soutu
2. Olkavarren sisäkierto
3. Olkavarren ulkokierto
4. AKK - nelinkontin käden avaus
5. Pull over kp

1 kierros, n. 60s./liike
1. Roikkuminen
2. Kepin läpivienti telineessä (eri oteleveydet)
3. Boksilla kepin kanssa rinnan alas painaminen
4. Rullan päällä rintarangan ojennus-koukistus
5. Jousiampuja kylkimakuulla

VOIMA/TEKNIIKKA
3 x 8-10 etukyykky
Lepää kierrosten välissä n. 60-90s.
Merkkaa etukyykyn paino treenin tulokseksi

KEHONHUOLTO
Rinta, selkä, olkapää

Load Deadlift

For load

• 3-3-3-3-3-3 Deadlift

After each set complete

• 5 broad jumps for max distance
• Bike calories as fast as possible

Rest 3 minutes between sets.

♀ 8-calorie bike
♂ 10-calorie bike

Goal Power

Lift as heavy as possible while respecting the speed work. Add weight each round.

Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].

This type of workout is fun and very challenging in the best possible way. The goals are clear Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.

Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.

Words of wisdom from Kevin

If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.

push up pos. birddog 3x5/5

10'EMOM
1: 5-8 pike push up
2: 3/3 KB goblet hold box step up

800m Jog
+
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)
+
Once through
200m Run
10m Burpee broad jumps
20/15 (cal) SkiErg
200m Run
10 Wall balls
20/15 (cal) Row

EMOM x 8

20-50 DU / crossover / practice

In teams of 2

12'AMRAP
Buy in: 120 cal row
Then AMRAP, change after full rounds of:
6 KB swing @24/16
6 pull up
6 KB squat clean
3' rest
10'AMRAP
Buy in: 100 cal row
Then AMRAP, change after full rounds of:
6 (3/3) one arm KB snatch
6 ttb
6 goblet squat
2' rest
8'AMRAP
Buy in: 80 cal row
Then AMRAP, change after full rounds of:
6 burpee
6 (3/3) one arm KB STOH
6 KB goblet thruster

12'AMRAP
5 burpee box jump
10 KB swing @24/16kg
15 abmat sit up

Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers
Rest

1: 12 burpees
2: 10 american swings
3: 15 sit-ups
4: MAX reps wall walks
5: rest