1. Kierros : 1 air squat
2. Kierros: 1 air squat + 2 single arm Devils press
3. Kierros: 1 air squat + 2 single arm Devils press + 3 burpee Jne...

Time cap: 30min

Squats - 45 secs
Push-ups - 45 secs
Wall Sit - 45 secs
Lunges -45 secs
Jump Squats - 45 secs
Burpees - 45 secs
Shoulder Tap Plank - 45 secs
Plank - 45 secs
Squat Pulse - 45 secs

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

Warm Up - 3 minutes:
Hip rotation (30 seconds)
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Leg circles (30 seconds)
Downward Dog (30 seconds)
Inchworm (30 seconds)
1 minute rest

Set 1 (x2):
Bird Dog Extensions (45 seconds)

15 seconds rest
Plank (45 seconds)
15 seconds rest
Woodchops (45 seconds)
15 seconds rest
Modified Push-ups (45 seconds)
15 seconds rest
Rocking Plank (45 seconds)
15 seconds rest
Leg Raises (45 seconds)
15 seconds rest
Shoulder Taps (45 seconds)
15 seconds rest
Toe Touches (45 seconds)
15 seconds rest
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Push-Ups (45 seconds)
15 seconds rest
Double Crunch (45 seconds)
15 seconds rest
Leg Crunches (45 seconds)
15 seconds rest
Scissor Legs (45 seconds)
15 seconds rest
Cycling Abs (45 seconds)
15 seconds rest
Slow Mountain Climbers (45 seconds)
15 seconds rest
Reverse Crunch (45 seconds)
15 seconds rest
In and Out (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Ab Stretch (30 seconds)
Quad Stretch (30 seconds)
Cat/Cow Pose (30 seconds)
Child’s Pose (30 seconds)
Lying Back Twist (30 seconds)
Side Bend Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

10 Back squat 55%
8 Back squat 65%
6 Back squat 75%
4 Back squat 83%
2 Back squat 90%

Calculate from your 1RM back squat
Rest 2 min btw sets

Alkulämmittely leikkiä

Roikutaan

Wod:
Renkaat
Kyykky
Takaburpee
Tasapaino
Pikajuoksu paikoillaan

Loppuvenyttelyt

A,
Split Stance + Good Morning
4 x 8/side
- start light to learn the movement, if it feels ok , start adding weight but stay at moderate load

B,
For Time:
200/175 Calorie Bike
10 Rounds: 15 Wall Ball @9/6kg - 50 Double Under
Goal: Sub 30 min

C,
Intervals
10 x 100 meter Sprint
Rest 1 min between efforts.
- start at a moderate pace , and watch out for hamstring injuries. make sure you are warmed up!

3 Rounds:
400m Run
21 Kettlebell Swings 24 / 16 kg
12 Pull-Ups

Warm-Up (3 minutes):
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Toe Touches (30 seconds)
Side Reach Stretch (30 seconds)
Jumping Jacks (30 seconds)
Butt Kicks (30 seconds)
1 minute rest

*Set 1 (x2): *
Hip lifts (45 seconds)
15 seconds rest
Criss Cross Bicycle (45 seconds)
15 seconds rest
Windshield Wipers (45 seconds)
15 seconds rest
Plank (45 seconds)
15 seconds rest
Leg Drops (45 seconds)
15 seconds rest
Knee Tuck Lift - Left leg (45 seconds)
15 seconds rest
Knee Tuck Lift - Right leg (45 seconds)
15 seconds rest
Leg Scissors (45 seconds)
15 seconds rest

Set 2 (x2):
Flutter Kicks (45 seconds)
15 seconds rest
Side Plank - Left (45 seconds)
15 seconds rest
Side Plank - Right (45 seconds)
15 seconds rest
Lying Down Heel Touch (45 seconds)
15 seconds rest
Knee over leg raise - Left (45 seconds)
15 seconds rest
Knee over leg raise - Right (45 seconds)
15 seconds rest
Spiderman Plank (45 seconds)
15 seconds rest
Donkey Kick (alternate legs) (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Child Pose (30 seconds)
Downward dog (30 seconds)
Butterfly Sit (30 seconds)
Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Quad Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

30-60 Minutes @ Zone 2 Heart Rate

Juoksuintervallit

3x1200m
3 min rest
-2/-5s Cooper pace

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle

Kimpisessä