Benchmark or Teamwod

Alkulämmittely ja mobility

Tempaus

Emom 3 / 12
20 askelkyykky
15 kyykky
10 burpee

Loppuvenyttelyt

5 sets:

8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo

Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall

15 Ab mat sit ups holding a plate overhe

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

RestDay!

EMOM 10'

Odd - 10/5 Handstand Push Up
Even - 10/5 Chin Up Strict

AM: 135 min
Warm up for 15 min

1.Strength
A. Push press
Build to RPE 8 Triple
- 47.5 kg

B. 3x3 @ Top weight
- 47.5 kg

C. Weighted Chest to bar
Quick 3 RM

2.Conditioning
3x4 min on/1 min off:
90 s. Erg - AB (20 cal, 65-60 rpm)
10 Box jump overs
1 Rope climb - legless
Reps:
1 rnd + 80 s.
10 s.+10+1+90 s.+10+1+15 s.
75 s.+10+1+90 s.
HR 168/181

3.Strength accessory
A. From Thursday, 3 sets:
Strict pull ups x Tough - 9 8 8
Ring push ups x Tough - 12 12 12

B. 4 sets:
8+8 DB press - 12.5 kg
15 bicep curl - 15 kg
10+10 DB row - 35 lbs

C. Core: tabata V-ups/side heel touches

PM: 50 min
2 min walk/1 min run
6.45 km
HR 117/150

16 Rounds for Time :
► 30 Double Unders
► 10 WallBall Shot
► 07 Burpees

Strict pull up test

3 x 3 tempausta raakana riipusta, polven yläpuolelta

3 x 2 tempausta raakana riipusta, polven yläpuolelta