Run, row or bike
1 min easy pace
1 min moderate pace
1 min hard pace

Into barbell warm up with empty barbell
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat

Cleans
EMOM x10
1 Power clean
1 Hang clean

• increase weight every 2-3 rounds

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up&down dog

• 60s. Scale w/ stretch

• 2-3x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind Beck
  6 OHS

• Mobility...

5 Rounds
1min - 1min - 1min row
stroke rates: 22 - 25 - 28
your 5k pace + 5s.

Exercises for lower body part

• Toe Touch(10 seconds)
• Mountain Climbers
• Bicycle Crunch
• Burpee test

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warm-up
Knee hugs (x3 each leg)
Quad stretch (x3 each leg)
10 Leg swings front to back each leg
100-meter jog

Workout

Run 2 miles
record time on WOD Connect

Cool down: walk 200-meters

Core work: 5-8 sets Plank hold (45 secs on and 15 secs off)

Overhead stability/mobility
*Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
*Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

WOD 15min amrap
500m row
40 air squat
30 sit ups
20 push ups
10 pull ups/ring rows

*Pyri tasaiseen vauhtiin!

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

Set 1 : 10 Front Squat @ 60%
Set 2 : 10 Front Squat @ 60%
Set 3 : Max Front Squat @ 60%

Go Every 2:00