BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

3 x alkavalla 2 minuutilla
max käsilläseisonta/käsilläseisontapunnerrus

Rive ja työntö

Tällä viikolla voimaproget edelleen, soutua, skill metconia+intervallit sekä mm. open 20.2 luvassa.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed b/t Sets-

WodLiiga

3 max sets of handstand push-ups

Todays focus is in just moving at uncomfortable pace. We are doing Diane, legendary Crossfit benchmark, that will serve as a progression over the last weeks of the year. I'd rather you go with RX movement in these wods and scale the reps, than doodle with the scaled movements. 21-15-9 can be broken up as follows:
21 = 7, 7, 7 or 8, 7, 6
15 = 5, 5, 5 or 6, 5, 4
9 = 3, 3, 3 or 5, 4 or just 9
In Diane you will perform the movement with designated reps before you advance to the other movement.

---

You'll see thruster workout from 2020 open. The original was performed with dumbbells, but today you are using the barbell. Use scaled reps so that you are able to do 90s. per round

---

Bike sprints are added to engine days as it has the least impact on the joints. This is done with the bike erg if not otherwise stated.

---

In general these days will be heavy on the lungs and light on the weight. ENJOY!

AMRAP7
5 lateral bar over burpee
10 sumo-deadlift high-pull (40 / 30)
- rest 30s between rounds -