A)

3 rounds

• 500m run
• 20m heavy sled push
• 250m ski
• 20m sb walking lunges

Rest 2 min

B)

3 rounds

• 500m run
• 20 x thrusters
• 250m row
• 60m farmer’s carry

tc 20min each

Viides viikko VOIMA- ohjelmoinnissa on väliviikko, jolloin kuormat ovat huomattavasti kevyempiä. Huomioi kevennys siis harjoittelussasi ja anna keholle aikaa palautua; seuraavassa syklissä lähdetään yhä edelleen kohti pienempiä toistomääriä, mutta isompia kuormia!

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VIIKKO 5, HARJOITUS 3

LÄMMITTELY

15min laadulla ja minimaalisella levolla

45s vapaavalintainen ergo
10+10 yhden käden kahvakuula-swing
10 Sumo deadlift high pull kahvakuulalla
20s / puoli sivulankkupito

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VOIMA

Maastaveto
3 x 5 @RPE 6
-2min lepo sarjojen välissä
-dead stop vedot, eli tanko pysäytetään maassa toistojen välissä

Käsipaino-rinnalleveto + pystypunnerrus, kahdella käsipainolla
3 x 8 (kevyt)

Wodliiga

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

10 Rounds for time

3 Ring muscle-ups
6 Burpee box jump overs, 24/20″
12 Wall balls @ 9/6kg (20/14lbs)

Time cap. 20:00

– Rest 8:00 –

For time
100 Toes-to-bars*
* 10/7 (cal) SkiErg every time you break a set

Time cap. 10:00
Note. IF you fall below 10 reps, start matching the ski calories to toes-to-bars (e.g. 7 toes-to-bars = 7/5 calories). Don’t go lower than 5 cal SkiErg (for both men and women).

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions. <
Overview.
Part A – With short sets and many rounds, this workout rewards strong, deliberate transitions. The aim is to keep moving steadily all the way through.
Part B – Toes-to-bar capacity piece that forces you to think about your sets and rests (after ski, before jumping back up on the bar).
Strategy.
Part A – Aim for repeatable, unbroken rounds from the start. Ask yourself: how fast can I start while still moving through the whole piece (vs starting so fast that you fade before you finish).
Keep the rests leading into ring muscle-ups within your capacity but aim to keep the sets themselves unbroken. Burpee box jump overs should be just smooth and efficient, not rushed (BUT it’s easy to relax too much here and lose time, stay focused). Either keep the wall balls unbroken OR if heart rate is getting out of control and/or you’re needing a longer rest before the muscle-ups, you could do a short break (8-4 or 7-5) to manage pacing.
The transitions are where it’s easy to lose time here, If your round times are drifting, rein these in.
Part B – Plan your TTB sets before you start. For this format, fewer breaks is faster, but only if you can keep them. It’s likely better here to do even(ish) sets (e.g. 3 x 20 + 3 x 15 + 10) rather than open too big and then ending with tiny sets. Break before going to failure, then accept the SkiErg penalty and get straight back on the bar. Treat the SkiErg as controlled work, not recovery. Finish it and return immediately to the TTB.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest). Set up the SkiErg close to the pull-up bar for Part B to avoid wasted time. Decide your break strategy for TTB in advance and aim to stick to it. In Part A, make sure you can see the timer to keep yourself on track.
Debrief.
– How consistent were your round times in Part A from start to finish?
– Did you manage ring muscle-ups proactively, or did fatigue force longer rests?
– In Part B, were your breaks planned or reactive?
– What adjustment would let you move faster without increasing penalties next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Ring muscle-ups → reduce reps (2/round) → Bar muscle ups → 3 or 6 Chest-to-bar or regular pull-ups
Burpee BxJO → Reduce box height → Burpee box step overs
Wall balls → reduce ball weight
Toes-to-bars → Toes-to-rings → V-ups

3sets:

3min ON / 1min Off
1) 10-20 banded pull apart + bike
2) 10-20 + row
3) 10-20 V up + ski
4) 20-60s plank hold + echo

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

Deadlift ( Without belt )

6 Sets Of 6. Every set 50%+

Go every 3:00

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12