LÄMMITTELY

15 min AMRAP
3min ergo
10 alaspäin katsova koira + toe tap
10 ilmakyykky
5-10 punnerrus

HARJOITUS

(Vauhtikestävyys, 70-
85%/HR max)

INTERVALLI
6x6* min ergo, 1min lepo kierrosten välissä

*3min kevyt, 2 min keskiraskas, 1min raskas

In teams of three:
* One is always rowing
* Other two: you go I go, divide reps anyhow:
- 20 box jump (60/50)
- 40 medball thruster w/ partner (9/6)
- 60 KBS (24/16)
- 100 SU.

Member A starts rowing, members B & C start doing box jumps, thrusters etc. When B & C have completed one round, B goes to rower and A & C complete one round of the other movements. Then C goes to rower etc.

Result: CALORIES ROWED

LÄMMITTELY
• Koko kropan aktivoinnit vk
• Liikkuvuus + kierrot

HALLINTA
Supersettinä, 2 kierrosta - 10 toistoa/liike
1. Vaaka + polvennosto vk oik. + vas. (5/puoli)
2. Polven ojennus vk
3. Lapavedot

VOIMA
3 x 8 yhden jalan mave
3 x 8 lattiapunnerrus tangolla
3 x 8 yhden käden kulmasoutu

3-5rounds:

3 rope climb
20cal ski (easy pace)
not too fast, this is cooldown

Complete as many rounds and reps as possible in 16 minutes of

• 400-meter run
• 6 burpees to a 6-inch target
• 6 bar muscle-ups
• 10 dumbbell walking lunges

♀ 35 lb
♂ 50 lb

-

Intermediate option
- Complete as many rounds and reps as possible in 16 minutes of
- 400-meter run
- 6 burpees to a target
- 8 toes-to-bars
- 10 dumbbell walking lunges

♀ 25 lb
♂ 45 lb

-

Beginner option
- Complete as many rounds and reps as possible in 14 minutes of
- 200-meter run
- 4 burpees to a target
- 6 sit-ups
- 9 bodyweight walking lunges

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

On The Minute 30 - 40 ( 6 - 8 rounds )

Minute 1 : Ski Erg Calories
Minute 2 : Dumbbell Hang Snatches
Minute 3: Echo Bike Calories
Minute 4: Dumbbell Box Step-Ups
Minute 5: Rest

DB´S 22,5/15kg

• Goal on these EMOM is to hold consistent numbers across all rounds.

RestDay!

2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for thrusters
+
2 Rounds @ increasing pace
500m BikeErg
3 Bar muscle-ups
3 Thrusters @ workout weight

Alkulämppä leikki: reaktiopeli

Mobility

Voima:
3x 6-8 Leukaa

WOD
YGIG 10 min
6+6 Vuorikiipeilijä
6 Boxihyppyä
6 Kyykkyä