Double-Under Pyramid

Do unbroken sets of double-unders, starting with 5 reps, with three burpees after each set. Increasing the double-unders by 5, up to 50 reps. So 5, 10, 15, and so on, then back down: 45, 40, 35…, with three burpees in between each double-under set. Every time you miss a jump do five push-ups.

Complete Unbroken Set of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Score is the max weight use.
Time 20 minutes.

Wod
6 x 3 min work/ 2 min rest
Treeni:
25/20 cal Row
20 Burpee
10 Dual Db/Kb hang power clean 22,5/15kg
20 Hspu
60 Double unders

Hiki:

25/20 cal Row
20 Burpee
10+10 db hang power clean
10+10 db stoh
60 Single unders / Double unders

Optional Accessory work

10x TGU (5+5 AHAP)

Rive pukilta 5 x 2, 70-80 %

Perform next moves with partner

(both performs the whole carry)
200m single arm farmer's carry (kb 20/24kg)

(You go, I go next 5 moves)
40 burpees
60 step box overs w dumbells (15/22,5kg)
70 Cal row
60 step box overs w dumbells (15/22,5kg)
40 kb swings (20/24kg)

(both performs the whole carry)
200m single arm dumbell over head carry (15/22,5kg)

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115
Kilos: 75/52

WARM UP
10-15 min jog, bike or equivalent

WORKOUT
Friday pumpit Emom40min

1. 10-15 Bicep curls ( change grip variation)
2. 20 glute bridges ( variate every round one leg two. different stance....)
3. 10- 15Delt flys ( change every round from front delt to side to rear delt fliys)
4. 10- 15 Sit up variation ( situ up, v-ups, crunches, scissor kicks, ...)

COOL DOWN
Stretch out bicep and glutes. calm breathing and chill on the weekend.

Alkulämmittely ja mobility

Voimistelua

12min OTM
hspu
Rengasspito
Valakyykky

Loppuvenyttelyt

1 clean pull + 2 hang power clean

Go every 1:30