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.

5 Rounds for Time
WOrking 40s on:20s off until complete

80 Double Unders
20 Toes-To-Bar
30 OverHead Squats 40/30kg

TC: 30min

Alkulämmittely ja mobility

Suunnitellaan yhdessä treeni suosikkiliikkeistä

Loppuvenyttelyt

Mukavaa joulua!

3 Rounds Not for Time
Quadruped Crawl 20m
Plank Lateral Crawl 10m/side
Duck Walk 20m

1 x Snatch
1 x OHS
In 20min

30 x Clean, front squat, jerk, splitjerk
10x40kg, 7x42,5, 3x45 👍🏻

Emom
5 rnds
2 pullups
30 Du
10 DL (52,5kg)
5-10 HSPU
15 Pushup

4 kierrosta parin kanssa

200 m row vuorotellen

21 15 9