AMRAP 8':
15m OH Lunges
12 Dumbell snatches@22.5/15kg
3 Bar muscle up

EMOM 30':
a) 15/12 cal row
b) AMRAP burpee over the rower
c) Rest

Maastaveto korokkeelta max3 (koroke 25kg bumber-kiekko)
Etukyykky 5x5 (sama rauta, keskiraskas)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 2 työntöä
100% x omapaino x 4 työntöä

Power work:

5 sets
5 repetitions

5 standing jumps as high as possible

rest 2min between sets

WOD:

AMRAP 15min

400m run
20 bench dips (use a wall or park bench)

Shoulder Press behind neck

5x5@AHAP

SO 1:30

Shoulder press

5x3@AHAP

SO 1:30

(Salin ohjelmoinnissa)

Day 1
Warm up:
- Full body static stretching
- Dynamic stretching
- 50 USMC crutches
- 8 Pull ups
- 15 minute run at 30-40% effort

Workout:
- 3 Mile Tempo Run
- Mile 1 50% effort
- Mile 2 60-70% effort
- Mile 3 80% effort
- Last 100 yards should be ran at 90% effort

Cool Down:
- Quarter mile walk
- Cold shower

Why the name?
Legend has it that when a child was born in Sparta a physician would conduct a thorough inspection of the newborn. Obsessed with creating the perfect soldiers, children who were deemed unfit for Spartan society due to deformity were carried into the mountains and thrown into a pit known as the "Kaiada."

Today you begin your journey. The tempo run allows one to remain oblivious to time, yet completely focused on one's effort. Instead of time dictating your workout, you are in control. This control is displayed as you gradually increase effort you devote to this workout. Starting off at half speed and gradually increasing in effort will teach you the discipline of being able to control your pace and push yourself the extra mile. Running is as much a mental challenge as it is physical.

So reflect on your run today. Are you demonstrating self control; or starting off to fast? Are you truly unable to increase your effort; or do you simply not feel like it? If your mind wills it and you can honestly say that you did the workout to the best of your ability, you have survived the Kaiada.

" 7rft
15 Push Ups
10 Sumo Deadlift High Pulls (40/30)
15 WB Sit Ups (9/7)"

ADVANCED:

"7 rft
10 Ring Dips
8 SDLHP (60/40)
10 Toes to Bar"

Day 2
Warm up
- 100 jumps using jump rope
- Full Body Stretching
- 50 USMC crutches
- 10 pull ups

Work out
- Shadow Boxing (3 minutes)
- 1 minute walking rest
- Heavy Bag Striking (5 minutes)
- 1 minute walking rest
- 30-30-30 heavy-bag drill (3X)
- 30 seconds of moderate striking
- 30 seconds of speed striking with high knees
- 30 seconds of heavy striking
-1 minute walking rest
-Heavy Bag Striking (5 minutes)

Cool down
-100 jumps
-10 minute jog

Although Ancient Greek athleticism became a phenomena that allowed young men to become career athletes, the reason for such an emphasis on athleticism was to train soldiers for war. One of the more brutal games that were played was known as "Pankration." The object of the game was to beat your opponent as close to death as possible. Biting and eye gouging were prohibited, and killing your opponent would merit an automatic forfeit.

This program will not train you to become a professional Pankatias, but it does recognize the importance of cross-training. Even ancient runners would spar and employ training methods used by Pankatiasts. By training on a heavybag you will be able to complete a respectable core, endurance, and cardio workout without the strain and impact associated with running. Plus its fun!

Remember that this workout is meant to be used as a recovery workout. Every punch and kick you generate should stem from your core! Feel free to do an additional ab workout before the cool down as well.

Rowing output’s

5x300m

Fast pace / rest 2min btw intervals / 75-85% bpm

••••
Easy pace capacity

1-2 rounds

1000m ski
2000m row

Easy 65-75%

EMOM10': 4-6 Strict HSPU

Snatch max
OHS 4x5
Db row 4x8