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.

CONDITIONING

HYROX GAMES:

Tc 38min

500m run to start the game

Dice numbers

1. 200 m Row
2. 2 lenghts of Sled push
3. 40 m Farmers carry
4. 200 m Ski
5. 12 kpl Burpee to plate
6. 20 m Walking lunges

After 19 min 500m run

IN THE GAME 1 EXERCISE = 1 POINT
LAST 6MIN 1 EXERCISE = 2 POINTS

FINAL POINTS: —>

WALL BALL FINISHER
0-19 = 120
20-24 = 110
25-29 = 100
30-34 = 90
35-39 = 80
40-44 = 70

Wodliiga

For time

• Clean 1 rep
• Bench press 1 rep
• Overhead squat 1 rep

75%
5x5 3min lepo

Viides viikko VOIMA- ohjelmoinnissa on väliviikko, jolloin kuormat ovat huomattavasti kevyempiä. Huomioi kevennys siis harjoittelussasi ja anna keholle aikaa palautua; seuraavassa syklissä lähdetään yhä edelleen kohti pienempiä toistomääriä, mutta isompia kuormia!

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VIIKKO 5, HARJOITUS 3

LÄMMITTELY

15min laadulla ja minimaalisella levolla

45s vapaavalintainen ergo
10+10 yhden käden kahvakuula-swing
10 Sumo deadlift high pull kahvakuulalla
20s / puoli sivulankkupito

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VOIMA

Maastaveto
3 x 5 @RPE 6
-2min lepo sarjojen välissä
-dead stop vedot, eli tanko pysäytetään maassa toistojen välissä

Käsipaino-rinnalleveto + pystypunnerrus, kahdella käsipainolla
3 x 8 (kevyt)

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Muscle up prep – 2 Rounds
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of ring muscle ups, HSPUs and chest-to-bar pull ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Ring muscle ups
6 SB squats
6 Handstand push ups
12 GHD sit-ups
6 Chest-to-bar pull ups

@ increasing pace
3:00 Row
2:00 SkiErg / 2:00 Row
1:00 SkiErg
+
2 Rounds
7/side Xiao Pengs
5 Scapular pull-ups
3 Strict pull-ups
7 Handstand shrugs
5/side Bottom-up KB presses
+
Build to workout weight for the lunges and the sled
* prep the HSPUs, sled push and burpees between sets
+
Once through @ workout weights
10/7 (cal) SkiErg
5m Sled push
10 Air squats
3 Handstand push-ups
10/7 (cal) Row
5 Burpees over the rower
10m DB walking lunges
3 Strict pull-ups

Wu: Easy swim for 200m
A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

For time

• 50 double-unders
• 50 ring dips
• 50 double-unders
• 50 dumbbell box step-ups
• 50 double-unders
• 50 burpees
• 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box