Bike or row
1:00 easy pace
0:45 moderates pace
0:15 hard Pace
X 2

Core strength
Every 3:00 x 5
20 v ups or leg lifts
1:00 plank

Alkulämmittely ja mobility

Voikkaa

Otm 12
A) 3+3 Istumaannousu ja takaburpee
B) 3 rive 6 Punnerrus

Loppuvenyttelyt

Easy pace...

Row 500/400m
Run 400m

Rest 1min...

Moderate/hard pace...

Row 250/200m
Run 200m

• Mobility...

6 Intervals*

• Choose a single modality from below options: 1) 400m Run 2) 500m Row 3) 1000m BikeErg

1-minute rest b/t repeats

Goal. Your aim is to run/row/bike each interval at your fastest, repeatable pace (given the short 1-minute rest).

Tip. IF you are not sure how fast you can go, this workout is a great opportunity to explore that. In this case, start a little slower on the 1st interval, then build up from there ( = go faster each interval) over the next 2 intervals until you should be at your pace on the 3rd interval.
This will give you a better chance of success vs. going too hard (that temptation is always there) on the 1st interval and not being able to recover.

30 minutes For load:

8-12 Dumbbell Bench Press
8-12 One Arm Dumbbell Row ( each )
15 Hanging Knee Raise ( strcit )
8-12 Banded Triceps Pull Down

For Time:
150 Wallballs 9 / 6 kg to 10/9ft.  

On the Minute [Starting at 0:00]:
30 Double Unders

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Front squats
• 1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

AMRAP 15:00
Right arm Overhead DB walking lunge (length of gym) 50/35
8 burpees
Left Arm overhead DB walking lunge (length of gym)
8 chest to bar pull-ups

Assesory Work
NOT FOR TIME
3 rounds
Banded good mornings 15-20 reps
Weighted Glute bridge (with barbell) 8-10 reps

Power snatch
5 x 2 @70-85% 1rm

Alkulämmittely ja mobility

Tempaus

12min amrap
6 leuka
3 pystypunnerrus
8 cal kone
2 kierrosta juoksu

Loppuvenyttelyt