WU
6-8min. at easy pace
8x air squat
8x jumping jack
8x plank shoulder tap
8x up down
20-30s plank

5.2.-11.2 toinen viikko syklistä

2-3 min light cardio
1+1 min banded scalene strech
1+1 min banded lat strech
1-2 min couch strech (each side)

Partner Workout
Part A) In 10 minutes
P1: 600 m run
P2: 50 wallball @9/6 kg
switch when you both finish your part
- rest 2’ -

Part B: In 10 minutes
P1: 600 m row
P2: 80 m dumbbell walking lunges 2x@10/5
switch when you both finish your part
- rest 2’ -

Part C: In 10 minutes
P1: 600 m ski/1200m bike erg
P2: 60 m sled pull @60/40 kg
switch when you both finish your part

HS-walk 3x15m or Shoulder taps 3x40

Clean
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 75%

Push press
1 x 3 @ 60%
1 x 3 @ 65%
2 x 2 @ 70%

Front squat
4 x 3 @ 70% - 3 sec on the way down, controlled on the way up

Accessories
3 x 5 RDLs @ 70% of 1RM deadlift
3 x 20 heavy KB swings to eye line only

For Time:
200/150 Meter Row
1 Deadlift
1 Toes to Bar
200/150 Meter Row
2 Deadlifts
2 Toes to Bar
...
200/150 Meter Row
10 Deadlifts
10 Toes to Bar

Barbell: 102.5 / 70 kg

For Total Load:
5 Sets of 3

*Aim to increase weights from 6.14.22
*Hit clock icon to view previous scores 

For Time:
36/24 Calorie Bike Erg
18 Ring Muscle-ups
30/20 Calorie Bike Erg
15 Ring Muscle-ups
24/16 Calorie Bike Erg
12 Ring Muscle-ups

[Every Break On Ring Muscle-Ups]:
10/7 Calorie Bike Erg

HS
Warm up: classic gym, zoo walk
2x10 pull up, 2x10 push up,
core
3x 1 perc HS
90° hs
75° hs
box hs
partner hs coxa, knee, foot,
workout: 1 rope climb, 10 push up, 5 pull up, 10 v sit,
time cap 15' amrap.