32 kg
Tempaus

Warm-up

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Bar muscle-up drills – 1-2 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 to workout weight for SB movements
* Practice few sets of bar muscle-ups and wall walks as you build up
+
@ workout weight
700m BikeErg
5 SB Squats
3 Bar muscle-ups
300m SkiErg
2 SB cleans
2 Wall walks

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

hollow body pos. band pull apart 3x10

superset, 5x
5/5 KB birddog row
5/5 seated KB press

12' EMOM:
1: 5 HSPU/ 1 slow eccentric HSPU/ 8 pike push
up
2: 5-7 burpee pull up
3: 5/5 alternating jumping lunges

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sp-%, rest btw sets 2-3min

LÄMMITTELY

3 kierrosta:

2min pyörä/hiihto/soutu
10 GTOH levypainolla
10 ilmakyykky
10 syväkyykyssä käsien kierrot kohti kattoa
10 alaspäin katsova koira + toe tap

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HARJOITUS

Peruskestävyys, 60-70%/HR max

6x6min

1. Pyörä/hiihto/soutu
2. AMRAP: 10 istumaannousu, 10 bear hug kyykky kuntopallolla, 10+10 käsipaino-push press

Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä tempo rauhallisena.

1:30/1:00/0:30 of each @ increasing pace

1) SkiErg
2) Air bike
+
2 rounds
8 Table top pulses
4 Jefferson curls
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats*
* Hold a 5-10kg plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
+
Build to workout weight for barbell movements.
+
@ workout weight
12/8 (cal) SkiErg
+
5 rounds (each barbell movement once)
3 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats
3 Bar-facing burpees

5 Rounds for time*

20 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats
12/8 (cal) SkiErg
** At the start and then to start each minute: 3 Bar-facing burpees*

Time cap. 16:00

Barbell options. A heavy weight you could still do all movements unbroken (IF fresh)
70/47.5kg – 61/43kg – 52.5/35kg – 43/30kg

Overview. Harmless on paper, but those burpees will start to eat away your work time real quick. You need to stay aware of the clock, get straight to work on the burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a survival battle).
Strategy. Before you start, assess how long each barbell set and SkiErg will take you. Formulate a plan on how you’ll break up the work so that you’re not in a rush to do the burpees ( = have a plan on how YOU will stay in control of the workout). Depending on how heavy you choose to go, you might be able to do touch-and-go/unbroken sets or need to break the movements up a bit more.
You’ll have to keep a fairly fast pace on the ski, otherwise it’ll eat up too much time and the burpees will catch up to you.

12min AMRAP:
2+2 TGU
40m KB OH carry
5 Man makers
40m Farmer's carry
10 MB over shoulders
40m MB Bear hug carry

2 Rounds @ 2-3 RIR

0:20-0:30/side Suitcase carry
10-15 GHD hip extensions
0:20-0:30/side Copenhagen plank