LÄMMITTELY
Liikkuen kropan availut
Core aktivoinnit

CIRCUIT
Omalla paikalla, 3 x 40s./20s.
1. Goblet squat kk/kp
2. Kulmasoutu vuorokäsin kk/kp
3. Toispolviseisonnassa pystypunnerrus kp vas.
4. Toispolviseisonnassa pystypunnerrus kp oik.
5. Lantionnosto
6. Russian twist

Wod
stacking
/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

1. Deadlift
2. Am Swing
3. Goblet squat
4. Burpee
5. Push-up
6. Jumping Lunges

Core
Goblet Wall Sit Tabata (8rounds)

3-4 rounds:
30/24cal Row
1min Sorenson Hold
- Rest 1min

Partner workout

AMRAP 10 min. (switch after full rounds)
3 wall walks
6 toes to bar
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 devil’s press
6 box jump overs
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 DB renegade row + push ups
6 DB thrusters
9 calories bike/row/ski

Goal: 6+ rounds each AMRAP
Rx: 2x22,5/15 kg; 60/50 cm

OHS 3-3-3-3-3
Build up in weight
+
4rounds
In 2min
250/200m Row
Amrap HSPU
Rest 2min

4 Kierrosta

2min amrap:
Kalorit laitteella

1min lepo

2min amrap:
Tuplat

1min lepo

Tulos: Kaikki toistot yhteensä

30’ AMRAP
50 cal row
40 air squat
30 burpee
20 toes to bar
10 power clean

Warm up
3 rounds
8 cal bike
Duck walk
10 Cossack squats

Box squats
5-5-5-3-3-2
1:30 rest between sets

WOD
AMRAP 3:00
10 burpee box jumps
Remaining time max KBS

Rest 1:00

AMRAP 3:00
10 burpee box jumps
Remaining time max DB snatch

Rest 1:00

Repeat

2-4-6-8-10...

Box jumps
Single arm devils presses

Hang clean pull 4x8 reps