Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10+10 around the world
6+6 windmill with plate
12+12 balanced press w/ plate

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E

WOD
In 6min
Accumulate with partner as much time as possible in ring support, palms forward.

AF WEEK 14, Day 1

CONDITIONING:
Tabata 8 rounds:

RKBS

Target: go heavy with the KB!

WARMUP:
Lowerbody mobility + accessories

SET A | 3-4 rounds:
6+6 bulgarian split squat
8-10 BB rdl
10+10 plate oh banded knee lift

AMRAP15:
10/8 cal row/ski
15 wallball
10 shuttle run
15 medball situp
Rest 30-60s btw rounds

2-3 Rounds @ 2-3 RIR

0:30 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs**
* You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

LEPO

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Gymnastics

Warm up

60 jumping jacks
Do one burpee after every fifth jumping jacks

2 rounds of

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E and T2B

WOD
AMRAP 8min
YGIG

2 burpees
5 pull-ups or 3 C2B or 1 BMu (=1 rep)
(One round equals 2+1 reps)

Scale as needed

A: Bench Press 5-3-1+
B: Pull ups 3xMax
C: Incline DB Bench Press 4set
D: Leg extensions 3set
E: Cable OH triceps extensions 3set

WU

A) 2min Erg

B) 2 Rounds Of:

• 5/5 Hip + Hamstring Stretch
• 3-5 Dive Bomber
• 3-5 Superman Rolls
• 5/5 Active/Passive Hang

C) Erg Sprints 2-3x 20sec on/1min off

Hyrox Sprints
E4MOM X6: (2 Rounds Alternating A,B&C)
(GO FAST!)

A)
- 20/15 Cal Row + Max Reps Wall Ball (1 set)

B)
- 15/12 Cal Echo Bike + 20m Weighted Walking Lunge

C)
- 12/9 Cal Ski + 10 Burpee Pull Up/Burpee to Target

Warm-up
800m Run @ easy pace
+
2 Rounds
0:30 Hang from bar
1:00/side Front Rack mobility drill
4/side Single arm KB hike clean
+
2 Rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
Build to workout weight for power clean and jerk
* Practice a few sets of bar muscle-ups between sets
+
@ workout weight
200m Run
2 Power clean and jerks
100m Run
2-4 Bar muscle-ups