8-6-5-5-3-3

Go every 2:30

E3.30M x 4
12-16 wall ball @9/6kg
40-50 DU
8-10 line over burpee

RPE 3.5-4

Skaalaukset: wall ball->paino du->reps minin 20->su line over burpee->reps

Huom! Jokaisen intervallin jälkeen täytyy jäädä vähintään 60s lepoa. Skaalaa oman tason mukaan huomioiden RPE.

RestDay!

Warm-up
4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
+
Bar muscle-up drills
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
3 Jumping bar muscle-ups with hip snaps
+
Build up to workout weight on the squat snatches
+
(optional) Run through
10-20-30 Double-unders
1-2-3 Squat snatches @ workout weight
1-2-3 Bar muscle-ups

KUNTOHARJOITUS
Aina alkavalla 2:00 minuutilla kunnes 50 toistoa on kasassa:
15/12 Cal pyörä/soutu tai 13/10 Cal hiihto
Maksimitoistot “Devil’s press + vauhtipunnerrus” -comboa.

Aikaraja 20:00 minuuttia (10 kierrosta)

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Harjoituksen tarkoitus on kehittää voimakestävyyttä ja vauhtikestävyyttä. Sykkeiden noustessa riittävän korkealle kehittää harjoitus myös maksimikestävyyttä.

Tavoite on saada kasaan 50 toistoa devil’s press + vauhtipunnerrus -comboa. Joka toisella minuutilla sinun on kuitenkin suoritettava annettu kalorimäärä ergometrillä ennen kuin voit jatkaa punttien kanssa.

Valitse keskiraskaat puntit, joiden kanssa voit pysyä liikkeellä koko harjoituksen ajan kovillakin sykkeillä.

E2MOM X6

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Rep

hip & spine mobility

KB armbar + half TGU 5x3-3/side

glute bridge w. WB hold between knees 4x8

4 rnds:
20/20" copenhagen plank
10/10 russian twist
5/5 unilateral KB RDL

AMRAP 12
30 Double-unders (each round)
1-2-3-4…
Squat snatches @ 61/43 kg
Bar muscle-ups

Overview. This workout will be limited by the grip and shoulders, all the movements will work the grip AND shoulders to some extent. Managing this fatigue will be critical to getting a good score in the workout. The first rounds of the workout will be quite fast, but when the reps increase, you will need to slow down a bit and settle into your pace. Pay attention to the grip/shoulders and decide if you can hold this pace or if you need to slow down.
Pacing. You should always aim to do the double-unders unbroken. Your only breaks should be when/if you fail. You will probably benefit from fast singles in the snatch, as doing them unbroken will probably fatigue your grip/shoulders too much. If you are confident coming into this workout, you might try going fast and unbroken in the first 3 rounds and then settle into your pace. Settling into your pace from the first round isn’t a bad idea either. Your grip will decide how long you can/should go unbroken on the bar muscle-ups. Do not go close to failure on the bar muscle-ups until you are in the last or second to last round.
Tips.
– Stay nice and relaxed in the double-unders, try to relax your shoulders and grip. Find a good breathing rhythm.
– Small sets with short breaks will keep the fatigue at bay better than big sets with big breaks.
– Practice being quick in the snatch set-up. You won’t need to get the perfect grip on the bar every time.

Barbell → 52.5/35 kg
BMU -> Banded BMU

Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* 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)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg