Athletes stay at each zone for 13 minutes, performing 1:45 at each station
30 seconds allowed for station switching
Athletes complete each station 3 times before moving to the next zone

Section duration: 40 mins

Rep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30.)

Zone 1

A - Tricep Kickback and Lateral Raise, B - Row, rest repeat

8x
KB Tricep Kickback
8x
KB Bent Arm Lateral Raise

150 M
Row
00:10 rest
Repeat

Zone 2

A - Sled Pulls, B - Ski, rest, repeat

Sled Pull max

SkiErg 150 M
00:10
Rest
Repeat

Zone 3
A- Deficit Split Squat, B - Bent over row and floor press

Dual KB Hanging Deficit Split Squats

12x
KB Bent Over Rows
12x
KB Floor Press

In teams of two

AMRAP 12'
120 wall ball (can be partner WB)
1500m row

5' rest

15' AMRAP
10 syncro ttb
20 HSPU/ pike push up
30 box step over

LÄMMITTELY
1. Ranteet
2. Lavanseudun aktivointi
- Seisten kuminauhalla avaukset eri suuntiin
- Uimari seisten
- Lapapunnerrus
- Soutu yläviistosta
- Olkapään kierrot kp
3. Lavanseudun hallinta
- Lavan hallinta kumpparilla - kävely poispäin tolpasta
- Tarjoilijakävely
- 10-20s. pito kpt suorilla käsillä

AMRAP 20min
Parin kanssa, you go I go
20 cal soutu
20 pallo olan yli
20 cal hiihto
20 thruster pallon kanssa

Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 20-25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @60kg?

Accessory

A) 4x For Quality:

• 10-15 Strict Knee raise
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row

555
70/80/90%

WU 7min
Pystylankku käännöillä *10
KB swing * 10
Hollow r. * 10
Air squat *10

3 rounds (3min)
DL (160)
110 125 140

4 rounds (2.5min)
Kulmasoutu käsipaino *6
V-ups *12

4 rounds (4min)
T2R *6
Kahvakuula *8
Dipit *8

*- 1 Round
- 7,5min per zone / 1min Rest
- RPE 9
*

Zone 1:

1. Run 300m (at RPE 9)
2. Sled Push 15m (90% of max)
3. Clean Press x 10

Zone 2:

1. SkiErg 300m (at RPE 9)
2. Burpee Pushup 30m

Zone 3:

1. Run/Echo 300m
2. Row 300m (at RPE 9)
3. Lateral Snatch+Squat x 10

Zone 4:

1. Reverse SB Lunge x 10 (Max)
2. Mountain Climber / 1 Leg Donkey x 10
3. Plank + toe tap x 10
4. WB x 20

SET A I 4 rounds
6+6 heavy box step up
8 BB good morning

SET B I 3 rounds
8-10 kneeling quad ext.
8+8 clamshell
8+8 deficit banded knee raise

EMOM9: (40s on / 20s off:)
1. 1-hand KB swing
2. Heel touches
3. 20s+20s side plank lift

Amrap 15

12 kp tempaus (6+6)
10 abmat
8 kp valakyykky (4+4)
6 DU
4 burpee
2 säkki

juoksu alkuun

1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
2 rounds
5 Inchworms
5/side Elevated ankle lunges
5/side Tactical ankle rocks, alternating
+
Build to workout weight for power clean and overhead squat
* Practice few short sets of other movements as you build up
+
@ workout weight
15/12 (cal) SkiErg
7.5m Sled push
5 Burpees over parallette
25m KB Farmer’s walk
– Rest 0:30 –
6 Overhead squats
6 Chest-to-bar pull ups
4 Bar-facing burpees
4 Power cleans
4 HSPUs
2 Bar-facing burpees

800m Jog
+
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)
+
Once through
200m Run
10m Burpee broad jumps
20/15 (cal) SkiErg
200m Run
10 Wall balls
20/15 (cal) Row