WU
2rds
10x lunge
10x sit up
10x scapula push up
2x inch worm
10x goblet squat
10x up down

Emom 12

Odd: 4–10 strict pull up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Make it harder in some way than last week. Add reps from the last week or go with a bigger deficit / thinner band.

Still, easier scaling than in the 5rm progression. For example, use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell shoulder press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.

15+15 min AMRAP (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 v-up
12 push press 35/25kg

Second 15 minutes:
AMRAP
240 m run
24 lunge
240 m run
24 air squat

Result is total reps/rounds

6 x 10m

Every 3 mins x 5
300 m run
14- 16 one arm DB/KB thruster (7-8/side)

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Eilinen/

Korkea Te -veto + Tempaus samoille jaloille
5 x (1+1)x65%

"Snatch Balance" + Valakyykky
1+1x70%, 5 x (1+1)x75%

Te otteella VAPU 3x3x75% (tempaus %)

3 x 30 Russian Twist
3 x 10 leuat

10 rounds:
2min ON, 1min off
~3-7cal less than max effort

Score: total cals

Alkulämmittely ja mobility

Voimistelua

Otm 12
30s käsilläseisonta
30s leuka
20-30s kaaripito

Loppuvenyttelyt

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up
B) 100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu