row 10/8 cal IGYG (after each set reset monitor)

1. Double unders

2. Medicine ball slams

3. Box step-ups

4. Plank hold

5. Ground to overheads with plate

32 minuutin peruskestävyysharjoitus

Lämmittely 12min
1. pyörä
2. hollow hold 30sek
3. arch hold 30sek
4. hiihto
5. marssi paikallaan 30sek; kaksi kahvakuulaa eturäkissä, nosta polvi korkealle ja pidä hetki
6. russian twist 30sek

Harjoitus, EMOM 32min (Syke 60–75%/HR max)

1–2. pyörä
3. hollow hold
4. arch hold
5–6. hiihto
7. marssi paikallaan; kaksi kahvakuulaa eturäkissä, nosta polvi korkealle ja pidä hetki
8. russian twist

Jätä harjoituksessa vaihtoaikaa liikkeiden välillä 15–20 sekuntia. Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita. Aloita harjoitus joko kohdasta 1, 2, 5 tai 7.

2 rounds
10 Tension swings
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls

– rest 1:00 between rounds –

Choose from:
Back Squat
Deadlift
Pull up / chin up
Bench press

A) Working sets (20-25min)
5-5-4-4-3-3 @65-80% *from 1rm or RPE 6-7
Rest 2-3min btw

B) Accessory (15-20min)
Back Squat:
3x8+8x Bulgarian split squat
3x10+10x Seated leg lift over bottle
Deadlift:
3x10+10x Sl Hip thrust
3x8x rower hamstring curl
Pull up/chin up:
3x10 Banded lat pulldown
4x max scapular pull up hold
Bench press:
3x 8-12 Skull crusher
3x 10 Lateral raises

Back Squat
2-3 Rounds for quality:
10x alt. 90 to 90 stretch
8+8x Side Plank Leg Lift
8+8x Worlds greatest stretch
10+10x ”pistol”+ lunge
5x Squat jump

Deadlift
2-3 Rounds for quality:
8+8x Wall Push Single Leg Deadlifts
10x alt. Reverse scorpion stretch
20x Banded side steps
8+8x Single leg hip thrust
10x Back roll to pancake stretch

Pull up/chin up
2-3 Rounds for quality:
10x Prone swimmers
10x Banded hollow lat pulldowns
8x Bent over cuban press
10x Thread the needle stretch
8+8x Scapular pull up + circles

Bench press
2-3 Rounds for quality:
10x Bench chest flys
10x Banded face pull
10x Elbow scapular push up to downward dog
8+8x Banded external rotation
8x Reverse grip bb bench press

Kyykky 5*5

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Push press 5 RM, then max reps @ 90 %

AMRAP 12

8 burpees

10 air squats

12 sit-ups

100 m run

8 push-ups

*rest 3:00

AMRAP 12

5 + 5 DB push presses

5 toes to bars

8 cal bike erg / row

8 goblet squats with DB