LÄMMITTELY
2 kierrosta - 1 min / liike
- Cat - cow
- Käden avaus nelinkontin
- Lonkan kierrot istuen --> lantion ojennus
- Lantionnosto rullaten
- Selän ojennus käsillä avustaen

AMRAP 25min
11 min
10 x kyykky
10 x rengassoutu
20 x vuorikiipeilijä
200 m hiihto

Välissä 3 min lepo

11 min
10 x maastaveto kk
10 x punnerrus
20 x dead bug
200 m soutu

SET A | 4 rounds
5x hip thrust (2s pause at top)
8-10x banded ab crunch

SET B | 3 rounds
6-8 KB/DKB deficit squat
8+8 banded clamshell
30s wall sit

EMOM9: 40s on / 20s off:
1) KB box step over
2) KB high pull
3) hip thrust hold

Partner workout

Skill Work
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

rx
For time with a partner:
20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

intermediate
For time with a partner:
20 synchronized burpees
20 rope climbs (3.6/3.6 m)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

beginner
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

Score:
Total time

Open tunnit 8-14.30

Warm-up
EMOM 9 @ increasing pace
1) Air bike
2) SkiErg
3) BikeErg
+
2 Rounds
4/direction Tall kneeling KB halo
4/side Single-arm cross body KB deadlift
4/side Single-arm KB hike clean
4/side Single-arm KB windmill
4/side Single-arm KB front rack squat
+
Build up to workout weight for KB movements
+
@ workout weight
12/8 (cal) Echo bike
5 KB clean and jerks
3 KB Front squats
12/8 (cal) BikeErg
12/8 (cal) SkiErg
5 KB Thrusters
3 KB Front rack walking lunges
12/8 (cal) BikeErg

Movement prep

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)
10 Table top pulses
+
2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds

3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

clean pull practice

clean pull + power clean 5x2+1 @ easy/moderate

8' EMOM 3 power clean

For Time:

Buy in: 100 DU / 200 SU

Then 3 rounds:
10 double db/kb STOH
10 double db/kb front rack squat
10 Push-up

Cash out: 100 DU / 200 SU

Target: sub 8min
TC: 12min

RPE 8,5 - valitset sellaiset painot, että kässäri-liikkeet kulkevat ub, mutta ovat haastavat.

Huom! Molemmat versiot päivän treenistä voit tehdä kaikilla päivän tunneilla.

Every 1 min for 30 mins, alternating between:
Min1 : Machine, 200 m, 2x bike
Min2 : max rep Devil Press, 15/10 kg, 1 min
Min3 : Rest
Min4 : 60 Double Unders / 100 single under
Min5 : max rep Toes-to-bars,
Min6 : Rest

Handstand Strength Circuit – 2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
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
10-20 Handstand shoulder taps
2-3 Handstand pivots

(Rest as needed b/t exercises)

– Rest 1:00 between rounds –