3 ROUNDS OF:

500m run
12 x Devils press
30 m Burpee Broad Jump
400 m Ski
500 m run
20 x KB swings
30 m Sandbag lunges
25 x Wallballs

1min rest in between the rounds, tc: 38 min

Purpose of the WOD is learning to pace yourself correctly, aim to have similar time on each round (as close to each other as possible)

WOD Finisher:

14-12-10

Shoulder press
Medball slams
Wallballs

Power Clean

A) Hang PC
E2MOM X4

• 5 Hang Power Clean

*start @75% from 1rm and build up

B) Singles
EMOM x4-6

• 1 PC

*focus on technique. Not super heavy

Front Squat

A) Build to days heavy 3RM

B) 2x6 @80-85 from 3RM

Metcon
Competition workout

10min AMRAP:

• 1-2-3-4-5… Rope Climb
• 10-20-30-40-50 DU

*joka kiekka yks reppi köysiä, ja 10 reppiä tuplia lisää

Optional Accessory

A) Core 3-4rds for quality:

• 5-10 Dragon Flag
• 10/10 Pallof Press (1s hold arms straight)
• 20-30 Russian Twist

LÄMMITTELY
2 kierrosta 40-60s./liike
Cat - Cow
Mittarimato + varvaskosketus
Syväkyykyssä kierrot
Lähentäjävenytyksessä kierto
90/90 lonkan aukikierto + jalan nosto eteen ristiin
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

VOIMA
3 x 6 takakyykky
3 x 8-10 reverse nordic curls
3 x 30s./ puoli sivulankkupito (jalka ylhäällä)

LIIKEPARIT
3 kierrosta, 30s./15s.

A)
1. Etuheilautus (ylös asti)

2. Farmers walk
B)
1. Vuorokäsin rive

2. Hyppyleuanveto

Warm-up
1:30/1:00/0:30 each @ increasing pace
1) SkiErg
2) BikeErg
+
Barbell warm-up
2 Rounds
5 Hang muscle cleans
5 Strict presses
5 Good mornings
5 Push presses
5 Front squats
5 Hang power cleans
5 Push jerks
+
2 rounds
5 Rope climb pull-up
10 Lateral Romanian lunges
5 Kneeling jumps
+
Build to workout weight for barbell movements and the SB carry
* Practice few rope climbs and burpee box get overs between sets
+
@ workout weight
8/6 (cal) SkiErg
4 Power clean and jerks
8/6 (cal) BikeErg
4 Thrusters
2-4 Burpee box get overs
10m SB carry
1 Rope climb

Back Squat

• Build Up To Days 4RM (6-7 Sets)

*rest as needed between

Strongman

A) 3 Sets Of:

• 30m Sled Push
• 30m Yoke Carry
• 10-15 SB Squat @50kg

*rest 3min between sets
*go heavy

B) 4 Rounds For Time:

• 5 Strict Pull Up
• 10 DB Bench Press
• 15 GHD SitUp

Accessories

A) 3x:

• 10-15 DB Seated Lateral Raise
• 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)

*rest 30s between movements, 2min between rounds

B) 3x:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Strict T2B
• Accumulate 30s in L-Sit Hold (1-3 sets)

*rest 30s between movements, 3min between rounds)

40 minuutin peruskestävyysharjoitus

Lämmittely
Kaikki osiot kerran läpi;
3x3min

1) 45 sek hiihto + 4-6 sumo deadlift high pull
2) 45 sek pyörä + 4-6 pallon paiskaus jalan viereen lattiaan
3) 45 sek soutu + 1 wall walk

Tee yksi osio kerrallaan.

Harjoitus (Syke 60–75%/HR max)
Kaikki osiot kerran läpi; 3x12min, 2 min lepo osioiden välissä.

1) hiihto + joka kolmannella alkavalla minuutilla 8-12 sumo deadlift high pull
2) pyörä + joka kolmannella alkavalla minuutilla 8-12 pallon paiskaus jalan viereen lattiaan
3) soutu + joka kolmannella alkavalla minuutilla 1–3 wall walk

Wall walkin voi skaalata esimerkiksi boksin päällä tehtäväksi tai pidoksi seinällä

Harjoitus on peruskestävyysharjoitus, jossa syke voi hetkellisesti nousta vauhtikestävyysalueelle. Jokaisen ergon pariksi on määritelty liikkeet, jotka suoritetaan joka kolmannella minuutilla (0, 3, 6, 9).

Suorita harjoitus tasaiseen tahtiin. Harjoituksen pitää edetä helposti.

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

3x10' AMRAP w. partner, 2' rest
10 syncro burpee
10 wall walk (YGIG)
10 syncro one arm devil press @ 15/10 kg
10 box jump w. squat at the top of the box

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
Choose some OR all of the following movement specific preps:
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Single leg squat drills – 1 or 2 Rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*
* All reps on one side, then the other. Slow and controlled on the way down.
+
Handstand push-up drills – 1 or 2 rounds
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Build to workout weight for DB snatches
* Practice few sets of other movements as you build up