5 x 3+5

Sendoff 3:00

PK-EMOM
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LÄMMITTELY
15min AMRAP
45s ergo (vaihtuva)
5+5 tuulimylly
5+5 yhden käden pystypunnerrus käsipainolla, istuen
5-10 istumaannousu
5-10 rengassoutu
10 ilmakyykky
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HARJOITUS (peruskestävyys, 60-70%/HRmax)

EMOM 30
1. soutu
2. 5-10 rengassoutu + 5-10 istumaannousu
3. pyörä
4. 5-10 ilmakyykky + 5-10 vauhtipunnerrus käsipainoilla
5. hiihto
6. lepo

Harjoitus on EMOM- harjoitus, eli annetun 30min ajan liikkeitä suoritetaan järjestyksessä aina alkavalla minuutilla. Ergoihin voit valita kalorimäärän (esim 8-12) tai vaan suorittaa noin 50s ajan. Jätä hieman aikaa siirtymille. Kohdissa 2 ja 4 voit valita, teetkö liikeparia koko minuutin (valitse tällöin matalampi toistomäärä) vai kerran läpi (korkeampi toistomäärä).
Harjoitus on peruskestävyysharjoitus, joten älä ota stressiä kuormista tai toistomääristä

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

1+3 sn dl+hip snatch rpe 7-8
1+2+1 slow clean pull+slow pull clean+jerk
rpe 7-8
1+3 clean+ jerk rpe 7-8

For time

• 16/20-calorie row
• 50-foot farmers carry
• 50-foot farmers carry
• 50-foot farmers carry
• 50-foot farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

4 mins ON/ 2 mins OFF x 6 sets

Rotate through :
A:
Buy in :
20/16 cal row
then
Amrap of:
4 burpee pull up
4 KB squat clean

B:
Buy in :
200m run
then
Amrap of :
8 t2b
8 wall ball

C:
Buy in :
20/16 cal bike
then
Amrap of :
12 USA swing @24/16kg
12 alt V-up (6/6)

Push & Pull

A) Strict Press

A1: Build up to days heavy 2RM
A2: 2x10 @75-80% from 2RM

rest 2-3min between sets

B) Strict Pull Up

B1: Build up to days heavy 3RM
B2: 2x Max reps @bodyweight

rest 2-3min between sets

Metcon

10rds For Time:

• 10 T2B
• 5 STOH @55kg (barbell from ground)

Accessories

A) 3-4x:

• 10-15 Lu Raise (2x plate) rest 45s
• 10-15 Ring Push Up rest 90s

B) 3-4x:

• 1 Long set of Banded Pull Up (vihree kumppari) rest 45s
• 10-15 KB Front Raise rest 90s

1st round 2 min on, 0,5 min off
2nd round 1 min on, 0,5 min off

1. Boxstep with kettlebells
2. SBL
3. Sled pull
4. BBJ
5. Run
6. WB
7. Hover
8. Ski
9. Squat + high pull
10. Row
11. Hand release push up
12. Run

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Scapular pull-ups
8 Handstand shoulder shrugs
8 Box jumps
+
1-2 Rounds
10 Hollow rocks
10 tuck-ups
0:10 Hollow hold
10 Push ups
+
Build to workout weight for wall ball
* Practice few sets of other movements as you build up
+
1-2 rounds @ workout weight
200m Run
5 Wall balls
5 Toes-to-bars
5 Box jump overs
5 Handstand push-ups

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
2 rounds @ increasing pace and load
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb
– rest 1:00 between rounds –