E4 min x 9

1) Station (HSPU)
As an AMRAP (for quality)
Advanced
One set of kipping HSPU *
2 Shuttle walk (5 m + 5 m) ***
One set of kipping HSPU **
2 Shuttle walk

Intermediate / Scaled
20 s Headstand
6-8 pike push up
2 shuttle walk***

*focus on technique (slow tempo)
**fast cycle time
*the idea is to equal breath and recover

2) Station (Hold)
2 rounds
20 s squat hold against rig
10 s rest
20 s support on rings (Top position of the push up or ring dip)
10 s rest
20 s Reverse plank
10 s rest

Box step up rest of the time* (45 s + 15 s transition)*

3) Station (Erg)
Row (PK)
60 s 22 SPM*
60 s 25 SPM
60 s 28 SPM
45 s Cool down easy pace
15 rest

*SPM = Stroke per minute

3:00 Air bike @ easy
2:00 SkiErg @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
5 Scapular pull-ups
6/side Reverse lunges
8 Handstand shoulder shrugs
10 Table top pulses
+
Muscle-up drills
1-2 Rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
+
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)
+
Build up to 2nd workout weight for the SB carry and wall balls
* Few short sets of other movements between building up
+
@ workout weight
500m BikeErg
2 RIng muscle-ups
4 Bar muscle-ups
6 Handstand push-ups
8m SB bear hug carry
10 GHD sit-ups
12 Wall balls
200m Run

Warm-up
1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) SkiErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
8 Scapula push-ups
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
Build to workout weight for power clean and jerk
* Practice a few sets of wall balls, sled push and bar-facing burpees between sets
+
@ workout weight
10/7 (cal) Air bike
10 Wall balls
10m DB walking lunge
10/7 (cal) Air bike
5-10 Chest-to-bar pull-ups
10m Burpee broad jumps

E1.30M x 6

1 C&J @70-80%

Sarjat voi tehdä nousevalla painolla. Toistot pitää olla teräviä ja teknisiä.

AMRAP 10

Buy-in Run 800m:
Remaining time
6 Push Press 42,5/30kg
10 Sit-Ups
4 Bar Over Burpees
10 Air Squats

Tempo Shoulder Press, each reps 2-3 seconds hold Over head Position

6-6-4-4-3-3-3-3

Go every 2:30

Yoke carry

6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

36 minuutin peruskestävyysharjoitus

Lämmittely:
1,5 min hiihto
1,5 min soutu
1,5 min pyörä

Sitten:
8+8 maailman paras venytys
10 pupuhyppelyt (syväkyykyssä, kädet lattiaan jalkojen väliin ja etupuolelle ja hypähdys käsien varassa eteenpäin)
15m+15m karhukävely eteen- ja taaksepäin

Harjoitus:
Peruskestävyys, 60–75%/HR max

6x6min ergo, 1min lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 tempo bulgarian split squat (per side)
8-10 db row (per side)
16-20 v-ups
rest 2-3 min bwn sets

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
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)
+
Build up to workout weight for the squat clean and STOH
* Practice wall walks and bar muscle-ups between sets
+
1-2 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
8/6(cal) SkiErg
4 STOHs
2 Bar muscle-ups

– Rest 1:00 between rounds –