Squats

A) Back Squat

• 5x5 @75%

*3min rest between sets

B) Tempo Back Squat

• 3x5 @65%

*3sec alas, 1s pohjalla
*3min rest between sets

Lifting Metcon

For Time:

10-8-6-4-2 C&J
-200m Run between every set

10 @50%
8 @60%
6 @70%
4 @80%
2 @90%

Accessories

A) Core EMOM 8 (40s on/20s Off)

1: Strict T2B
2: Abmat Situp
3: Plank
4: Abmat Situp

B) 3-4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 45-60s Chinese Plank
• 15/15 Weighted Calf Raise

Kulmasoutu vastaotteella 5x15
-”podipumppia”

Penkki vastaotteella 5x5
-nouseva kuorma

Vipunostot maaten 3x20

Ojentajat taljassa/kumpparilla 3x20

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Pull ups, Go every 0:30-0:40 (3 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)

• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Flow. This week, you’ll rotate through each movement in a single round. (i.e. you’ll do 2-min monostructural + 2-min HSWs, THEN 2-min monostructural + 2-min Pull ups etc. Only once you’ve done the 2-min single-leg squats, will you move back into HSW on the next round).

Number of rounds. Choose based on how your body is feeling.

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
HSW → wall walks → Seal walk
Pull-ups → Jumping pull-ups → Ring rows
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Single leg squat → Pistols to a band → Single leg squats to a box

5 x 2 + 15s pause + 2 x 65-70kg

Voima
E3MOM, 4rds
Ring row 8
Pull over 8-12

Metcon
PariWod: Amrap 15min
Partner A: Ergo cal
Partner B: 2rds:
Air squat 10-15
Sit up 10-15
Up down/burpee 4-10

Wu 9min emom
Power clean 4x3 75% (80kg)
Power clean 4x3 80% (90kg)
Front squat 5x4 RIR 3
EMOM 36: 2x köysi/15wb + shuttle/pyörä/lepo

10-8-6-4-2 reps:
• Back Squat
• Strict Pull-up
Recommended weight is 50-60-70-80-90% 1RM.
Back Squat weights in the results.

Quality 3 x 3

2x2x35
2x2x40
2x2x46
2x49
2x52
1x52

100m Burpee
100m walking lunges
100m bear crawl
100m run