EMOM 10:
10 Burpees

4 ROUNDS FOR QUALITY

• 20m/20m Mixed KB Rack Suitcase Carry
• 10/10 Half Kneeling Pallof Press
• 10-15 Goblet Cyclist Squat (3011 Tempo)

3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
+
2 rounds
6 Jefferson curls (slow tempo)
3 Strict pull-ups
5 Push-ups
10 Air squats
+
Build to working weight on barbell
* Practise double-unders/wall balls between sets
+
EMOM 12
1) 8-14 (cal) SkiErg
2) 5 pull-ups, 10 push-ups, 15 air squats
3) 8-14 (cal) Echo bike
4) 20 Double-unders + 4 Power snatches + 8 Wall balls
5) 8-16 (cal) Row
6) Rest

AF WEEK 25, Day 1

CORE:
1-3 rounds, go by feel and rest as needed between:

1) 10 KB Suitcase Deadlift + 10 KB LAteral Flexion + 10 step Suitcase Carry (L+R)
2) 10 Box Pike-Up

Target: feel the burn!

5 sets:
strict pull up 3-3-1-1
30 s rest
ring dips x 3-6
30 s rest
dual KB farmers carry (heavy) x 20 m
60 s rest

For time, adding one movement per round:

1 Sumo Deadlift High Pull
2 Front Squat
3 Push-Ups
4 Deadlifts
5 Wallballs
6 Kettlebell Swings
7 Sit-ups
8 Jumping lunges
9 Box Jumps
10 Goblet Squat with KB
11 Burpees
12 Overhead Walking Lunges with plate

TC 35min

Workout starts with day 1 (sumo deadlift high pull), then 2, 1; 3, 2, 1; 4, 3, 2, 1.... etc. up to the last round, which is 12 - 1.

Conditioning

3 Rounds For Time:

• 500m Ski
• 40m Sled Pull
• 500m Row
• 40m Burpee Broad Jump
• 500m Ski
• 100m Farmers Carry

Core Tabata

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT
5@50%, 3@60%, 2@70%, 1@80% - 90% - 95% -> MAX, rest btw sets 2-3min - varmistajat sivuilla

*etukyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

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SNATCH
1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split both side in double sets
1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rock, alternating

Ergointervalli
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LÄMMITTELY
3x5min ergo*

*Muuttuva intensiteetti; 1min kevyt, 1min keskiraskas, 1min raskas, 2min kevyt/keskiraskas

__

HARJOITUS (Vauhtikestävyys, 70-85%/HRmax, maksimikestävyys 85-95%/HR max)

6x3min, 1min lepo

A) Soutu*
B) Pyörä*
C) Hiihto*

*Jokainen alkava minuutti 20s max effort, 40s kevyt, eli aloita minuutti aina sprintillä ja palauttele loppuaika.
Osioiden välissä 1min lepo. Jokaisen osion (A,B,C) aikana tulee siis kolme sprinttiä.

Intervalliharjoitus, jossa tehdään töitä vaihtelevalla intensiteetillä. Pyri laittamaan "max effort"- osiin mahdollisimman paljon tehoja.