Find your max rep pull up.

45-60min PK

• Bike, Run or Swim

Warm-up
400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
30 Speed rope skips
+
Build to workout weight for SB cleans and DB overhead walking lunges
* Practice few sets of other movements as you build up
+
@ workout weight
3 SB cleans
10m SB Bear hug carry
1 Rope climb
1 HSW, 7,62
4 Steps DB overhead walking lunge
10 GHD sit-ups
30 Double-unders

hip & spine mobility

superset, 3x
8/8 birddog row
5/5 russian twist

half kneeling diagonal plate raises 3x10/side

pencake w. plate assist 4x5

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for SB movements
* Practice a few rope climbs between the sets
+
@ workout weight
10/7 (cal) BikeErg
3 SB cleans
10/7 (cal) SkiErg
5 SB squats
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10m SB bear hug carry

Parin kanssa

50-40-30-20-10 (both)

KBS 28-32/16-20kg
Sit-ups

Rest 3min

50-40-30-20-10 (both)

Box jump
K2E

Rest 3min

100 slamball (split reps)

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH
2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@70-75%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE8-9, 1-2 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

---

---

SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@65-70%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE7-8, 3-4 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

Amrap 45min
(niin monta kierrosta kuin ehtii, laatu edellä)

800m soutu
15 etuheilautus kahvakuulalla
15 maljakyykky kahvakuulalla
30m farmarikävely

500m hiihto
10 pystypunnerrus käsipainolla
10 devils press käsipainolla
30m autolla ajo

1 km pyörä
20 naruhyppy
20 abmatt
30m burbeehyppy