Open Workout 25.1

banded pull aparts 3x15

push up pos. banded pull through 3x10/10

BB press 1RM

WOD 1

AMRAP 16’

12 x Box jump overs
20 x DB push press
20 m Burpee broad jumps
300m ski/row (rotate each round)

2min rest

WOD 2

AMRAP 24’

500m run
60m Farmers carry
500m run
40m walking lunges
500m run
30 wallballs (unbroken, if you break —> 5 burpees)

(If heavy rain, we change running to ergs if needed)

8' AMRAP
10 V-up
10 KB swing
5/5 steps walking lunges

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
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)
+
@ workout weight
200m Run @ target pace
4 Front squats
6 Handstand push-ups
12 GHD sit-ups

Warm-up

Perform the following on BikeErg with a running clock :
@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hardest effort (RPE 9)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)
After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

LÄMMITTELY
2 x 40/20s.
1. Hiihto
2. Pohjenousu - kantapäänousu
3. Ylivienti vk
4. Sivukävely vk
5. Lapojen lähennys olkavarsi aukikierrossa

1 x 60s.
1. Ristikkäinen tuulimylly
2. AKK - ojennus
3. Nelinkontin käden alivienti + kierto ylös
4. Selinmakuulla jalan kierrot

VOIMA
4 x 35s./20s.
1. Gorillasoutu
2. Käänteinen rutistus / roikkuen polvennosto
3. Askelkyykky eteen-sivulle-taakse oik.
4. Askelkyykky eteen-sivulle-taakse vas.

3 to 4 rounds for quality

10-seconds/side Single-arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace

Bike Erg
Every 5-minutes dismount and perform:
5/side Single-leg DB snatch

AF WEEK 40 , Day 3

ACCESSORY
2-3 rounds, go by feel:

1) 10+10 Ring Circles
2) 15 Biceps Curl with the rings

RPE 3-4

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3