Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg

ABS: EMOM for 4 rounds
1) Reverse crunches
2) Alternating Crunches (sides and straight)
3) (Weighted) Plank hold
4) Rest

Extra: Hollow hold TABATA

Open Workout 25.1

*-1 Round
-8min work (Sprint for 30s/Rest for 45s) 1min rest between rounds
-Long recovery time, focus on maximum speed and output in sprint.
*

Zone 1:
Run Sprint (3-5% incline)

Zone 2:
RowErg Sprint

Zone 3:
-DB snatch x 10
-Skater x 10
-Plank+Knee drop x 10

Zone 4:
SkiErg Sprint

Bench press 3 RM, then 3x3 @ 90%

LÄMMITTELY
- Rangan rullaus kk
- Kädet boksilla - selän ojennus + rangan ojennus
- Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
- Toispolviseisonnassa 3 eri suunnan venytykset
- Elephant walk

ACCESSORY
2 kierrosta - 45s./liike
1. Nilkan liikkuvuus kk kanssa oik. & vas.
2. Lentokone kp/kk oik. & vas.
3. Käsien nosto sivukautta lp
4. Lantionnosto jalat boksilla - 5-20s. pitoja
5. Istuen etunojassa soutu + käsien avaus lp/kp

KIERTOHARKKA
3 x 30s./15s.
1. Dead bug + yhden käden lattiapenkki oik.
2. Dead bug + yhden käden lattiapenkki oik.
3. Kasakkakyykky
4. Rengassoutu

Back: EMOM for 4 rounds
1) 10 Good mornings
2) 10 Ring rows
3) Farmer’s carry
4) Rest

3:00 Echo bike
3:00 Run
+
2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

EMOM2 x 8

1-4:
2x squat clean, pause 5cm from a floor, second pause above knee @50-55%

5-8:
2x squat clean, pause above knee @60-65%