AMRAP 20
500m Row
10 Burpees over rower
15 Wall balls @ 9/6kg (20/14lbs), 10′ target

– Rest 5:00 before part B –

4 Intervals, alt B1/B2

B1. AMRAP 3
10/7 (cal) Air bike
10 Hang power snatches @ 43/30kg
10 Handstand push ups

B2. AMRAP 3
10/7 (cal) Row
10 Front squats @ 43/30kg
10 Toes-to-bars

– Rest 2:00 between AMRAPs –

Takaolkapääsoutu 5x20

Penkki 3x5x70%

Sotilaspenkki käsipainoilla 4x8-12
Vipunostot sivuille 4x15
Ojentajat taljassa/kumpparilla 4x20
-superina

Hauiskääntö tangolla 3x20
-myötäote

Kyykky 3x5x75%

Kohautus tangolla 4x15

Suorinjaloin maastaveto 5x10
Etuheilatus 3x20
-superina (kolmeen viimiseen sarjaan)

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• lapapunnerrus nelinkontin vk

VOIMA
3 x 4-6 leuanveto

KIERTOHARJOITUS
2-3 x 40s./20s.
1. Tempaus vuorokäsin kp
2. Vuorikiipeilijä bosulla
3. Lankku (halutessa variaatioita)
4. Pallon heitto seinään kierrolla
5. Burpee

hip & spine mobility

back lying hip CARs 3x5/5

5 direction hip shifts 3x3/3

KB windmill 3x5/5

banded hamstrings curls 4x10

cossacks squat 4x5/5

3 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

Run intervals

3 x 6:00 @ 5k pace*


- Jog/walk 2:00 for recovery –

Cues. Settle early into rhythm. Keep arms loose, cadence quick, and effort steady. Don’t let your posture slump: run tall, even when breathing gets heavy.
Feel. Each rep should feel controlled yet challenging, like you’re working hard but without ever tipping into a grind. The third rep will take focus, but you should finish knowing you could do one more if needed.

hip & spine mobility

superset, 4x
10/10 steps banded X walk
bilateral dead bug w. wall ball between knees

laterally banded hip airplanes (band on knees to activate gluteus medius) 4x8/8

KB figure 8s 3x5/5

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

1-2 Rounds
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
+
Kipping Toes-to-Bar complex – 2-3 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for DB walking lunges
* Practice few sets of wall balls, HSW and toes-to-bars you build up
+
@ workout weight
250m Row
10 Wall balls
5m Handstand walk
250m SkiErg
5 Toes-to-bars
5m DB Walking lunge