AMRAP 8

1-2-3-4-5…..
Rope climb
* 30 DU after each set of rope climb

Back Squat 5x1

5:00 BikeErg @ easy
3:00 SkiErg @ easy
+
5 Jefferson curls
10 Handstand shrugs
5 Back support slide throughs
5/side Bottom-up KB presses
10 V-ups
3-5 Rope pull-ups (alt hand on top)
+
Build to workout weight for FR lunges and STOH
* Prep GHD sit-ups (small sets) and rope climbs between sets
+
@ workout weight
3m FR walking lunge
9 GHD sit-ups
3 Shoulder to overheads
1 Rope climb
9 GHD sit-ups
3m FR walking lunge

10 minutes with consistent pace:
Bike for meters, every 500 m perform
2 rope climbs or 1 legless rope climb.

4 minutes rest

10 minutes with consistent pace:
Row for meters, every 400 m
perform 5+5 KB swing snatches.

4 minutes rest

10 minutes with consistent pace:
Run for meters, every 400 m
perform 15 v-ups.

Power Snatch
4x4 @ 65% (45kg)
4x1 @ 75% (52,5kg)

Strict pull ups
3xmax reps
1) 7
2) 6
3) 5

4 rounds of:
10 Ab-wheels
15 MB over shoulders
5+5 Single hand Ring rows
15 MB slams
Rest

HSPU x5
Pistol squat x10
Pull up x15

2-3 rounds:
20-30s side planks
40-60s plank hold

EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min
ja/tai

CORETREENI 2-3 kierrosta,
kesto 20-30min,
työ 30s + lepo 30s,
sarjojen välissä lepo 60s
Tee alkuun valinnaiset lämmöt

tai kevyt TEKNIIKKATREENI n.60min
Tee alkuun valinnaiset lämmöt

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CORE: väline pyyhe/kuminauha/keppi/tanko
1. SUPERMAN I-W-I-W-I
2. CRUNCH KICKS
3. BACK SQUAT
4. HIGH KNEES
5. SPLIT SQUAT + PUSH PRESS
6. HIGH KNEES
7. SPLIT SQUAT + PUSH PRESS
8. HIGH KNEES

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HIT + HIT & HIGH PULL - sn grip
2x1[6+6]@keppi, 3x1[6+6]@tanko pal 2-3min

HIT + HIT & HIGH PULL + HIT & LEG EXT. & HIGH PULL start position above knee - sn grip
3x1[4+4+4]@keppi, 3x1[4+4+4]@tanko pal 2-3min

HIT & LEG EXT. & POWER SNATCH start position above knee - snatch grip
3x1[4+4+4]@keppi, 3x1[4+4+4]@tanko pal 2-3min

POWER SNATCH + SNATCH
3x1[2+1]@nousu 40% pal 2min

Barbell Squat 4x10
Bench Press 3x10
Pull ups 3xmax / 3x10 lat pulldowns
Shoulder press 3x10 + rear delts 1x12
Barbell Bicep Curl 2x10
Barbell reverse Curl 1x10
Abs 3x max