shoulder & Th mobility

band resisted Th rotations in bear pos. 4x5/5

KB windmill 4x5/5

KB bottom up march 4x10/10m

side plank arm raises w. DB 4x5/5

half TGU 3x3/3

Syklin eka viikko. Ens viikolla otetaan raskas ykkönen mm. takakyykyssä!

5 strict ring dips / 10 bench dips + 8 dumbell push-ups

Go every 3:00

Run 200m (both)
100 air squats, split as you like
30 burpees, split as you like

With pair, YGIG
40min AMRAP:
50/40/30cal row/ski/bike
50 DDB walking lunges
50/40/30cal row/ski/bike
50 push ups
50/40/30cal row/ski/bike
50m sled push
50/40/30cal row/ski/bike
50 russian twist w/db
50/40/30cal row/ski/bike
50 DDB thruster
50/40/30cal row/ski/bike
50m burpee broadjump

change machine every time. pick the amount of cals so that machines can be done in 3mins or less

Metcon
24 pallonheittoa
140 hyppyä hyppynarulla /kierros a

2 sarjaa hyppyleukoja ja boksille nousuja
Lisäksi muutama hyppyleuka vielä/kierros b

SET A | 4 rounds
8-6-6-4x sumo deadlift
6-8x kneeling quad extension

SET B | 3 rounds
6+6x deficit rev. lunge
6+6x 1-leg KB deadlift
6+6x banded golf shot rotation

2 x tabata: (20s on / 10s off:)
A)
1. miniband skate jumps
2. miniband airsquat

B)
1. leg circles
2. hand supported tuckup

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
.
E5MOM x 10

200-400m run

• remaining time easy bike or row

.
PK 1-2, not too FAST !!!
.
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

12' AMRAP
10 dbl KB swing
10 dbl KB power clean
10 push up

Partner workout

Skill Work
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

rx
For time with a partner:
20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

intermediate
For time with a partner:
20 synchronized burpees
20 rope climbs (3.6/3.6 m)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

beginner
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

Score:
Total time