Eilinen

Bike

For time

10k

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
3 rounds for quality
10 TTB (sub leg lifts)
15 Weighted sit ups
1:00 plank
15 weighted sit ups
10 TTB (sub leg lifts
Rest 1:30

Active recovery WOD
Pick one: 400m run, 500m row, 20 cal bike

Then stay with the same cardio throughout workout.

With a running clock:
6 rounds
Run, row or bike
Rest for same time it took to run, row or bike.

For Example if you finish in 2:05 you will rest until 4:10 (resting for 2:05 mins)

For time

• 10 push presses
• 10 kettlebell swings
• 10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box

This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

-1 Round
-Work 3,5min

Zone 1: Run

Zone 2: SB Lunges

Zone 3: RowErg

Zone 4: SB Lunges

Zone 5: Run

Zone 6: SkiErg

Zone 7: Sled Push YGIG

Zone 8: SkiErg

Zone 9: Sled Pull YGIG

Zone 10:
1) DB Thruster x 10
2) Band High Pull x 10
3) WB x 10
4) Pushup x 10

– Global Foam Roll Lats x 60s each
– Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Complete as many rounds as possible in 10 minutes of

• 5 strict muscle-ups
• 15 GHD sit-ups

"Metcon (reps)

AMRAP in 15 minutes of:
6 Strict pull-ups
8 DB hang squat snatches, alt. arms
12 Push-ups
8 DB hang squat snatches, alt. arms

M: 22,5kg N: 15kg DB"

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"Harjoituksen tarkoitus on kehittää voimakestävyyttä ja perusvoimaa. Vaikka harjoitus on AMRAP, niin tavoitellaan harjoituksessa putkeen tehtyjä sarjoja, joissa on hyvä tuntuma työskentelevissä lihaksissa.

Hyvin onnistunut harjoitus tuntuu siltä, että olet hengästynyt, hieman hapoilla sekä uupunut/“piipussa” kaikesta tiukasta tekemisestä.

Leuat voit räätälöidä tehtäväksi kuminauhan kanssa tai rengassoutuina. Rengassouduissa tee toistoa 8kappaletta, mutta panosta hitaaseen alaslaskuun, jotta hermotus lihaksissa kasvaisi. "

In 10 min follow that ladder with partner :
9 sncyro T2b
3 Devil’s clean @2x22,5/15kg
9 Syncro T2b
6 Devil’s clean
9 Syncro T2b
9 Devil’s clean
9 Syncro T2b
12 Devil’s clean
.
.

REST 3 mins

Every 3 mins x 7 sets
20 Syncro Single arm dumbell thruster@22,5/15kg
20 Syncro Dumbell Pull through alt.
40 Double under each person ( same time)/40” amrap DU