30 min EMOM
1. Laite 10 cal
2. 4 tempausta raakana
3. 6 bar-over-burbee
4. Laite 10 cal
5. 4 tempausta kyykkyyn

Alle tempauksen tekniikkaa

5 x e2m:
3 back squat
-> nousevalla kuormalla

3 rounds of:
8 BB strict press
6-8 pullup

8 x 1min on / 30s off:
1. Echobike
2. DKB fr. lunge
3. Row
4. DB clean & jerk

30' AMRAP w. partner

60 cal airbike
50 dbl DB hang power clean @ 22.5/15kg
40 box jump over
30 burpee
20 dbl DB thruster
10 syncro dbl DB STOH

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

4 x e3m:
6 *deadlift
5+5 split stance band rotation
*1s pause knee

EMOM12:
1) 4-5 DB turkish situp / per side
2) 8-10 DKB bent row
3) 20-30s half plank DB lift
4) rest

8 x 15s on / 40s off:
1) ski
2) banded pushup
3) echobike
4) rest

2Rounds @ 2 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises
* Use an EZ curl bar if available

Amrap12:
10 air squat
5 db push press, right
5 single arm db oh march, right
10 air squat
5 db push press, left
5 single arm db oh march, left
200m row or ski/ 400m bike erg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

100 Double-unders
50 DB walking lunges @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups
80 Double-unders
40 DB front-rack walking lunges @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups
60 Double-unders
30 DB overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. A beefed up take on 2022 QF workout. There’s an interesting dynamic here between decreasing reps and increasing difficulty on the lunges.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

2-3 Rounds @ focus on posture & quality

0:20-0:30 KB Overhead carry
8-12/side ATG Split squat
0:20-0:40/side Copenhagen plank