• 2 Interval of:
Assault Bike 20:00 @ 105-110% MEP
5:00 rest between interval
MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.
Se non hai il risultato del test sui 10:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

OPen Palauttelua 30-40 min. ergoja/hiihtoa/kävelyä.Pk alarajalla

For time:
840 meter run
30 Thrusters (135,95)
840 meter run

Pressi te -leveys 3x5

Raakatempaus + tempaus riipusta (%raa´an %)

2x(1+1)@65%
2x(1+1)@70%
2x(1+1)@75%
+
1+1@Max

Etukyykky

3@75%
3@80%
3@85%

Ramp up to your back squat new 5rm.

Warm Up
3 Rounds
100m Run
10 PVC Pass Overs
10 PVC Overhead Squats
5 Push Ups
Lift
Front Squat
2-2-2-2-2-2
Increase weight each set (6 sets)
Workout
4 Total Rounds:
AMRAP in 3 min:
3 Box Jumps (24/20)
5 Push Ups
7 KB Swings (55/35)
Advanced: (30/24), Deficit Push Ups, (70/55)

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 5-8

A2) Three-Point Dumbbell Row:
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

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5 Rounds:
30 Seconds Max Deadlifts 225/155
30 Seconds Max Handstand Push-Ups
1 Minute Rest

Set a sustainable pace for both movements and try to stay within a rep or two on each round.

Scaling the Deadlift: The Deadlift today is Rx’d at “Diane” weight, and is intended to be a medium load at which 10+ reps can be done unbroken. That said, you can choose to use it as strength training if it’s heavy for you, as long as you can move well.

Scaling the Handstand Push-Up: Using up to 2 AbMats to reduce ROM is OK if you can kick up and perform a few reps. You may also choose to work full ROM strength by performing Push-Ups or heavy Dumbbell Push Presses.

Post work to comments.

3-5 rounds here

1. Hill Run (jog) x 20-30 seconds, walk down
2. Arm Circles x 20-30 sec
3. Arm Swings x 20-30 sec
4. Jumping Jacks x 20-30 sec
5. Scapular Jacks x 20-30sec
6. Skips x 10 each leg
7. 2 Shuffles + Turn x 5 each way
8. High Knees + Butt Kickers x 3 each per round x 10 cycles
9. Walking Knee to Chest x 10 each leg
10. Walking Quad Stretch x 10 each leg

Back Squats:

Reps - 3x215, 3x245, 3x275, 3x325, 3x345, 1x365, 5x275, 5x275, 5x275

DUBs - 6x30reps = 180 reps

Row - 500m - 1:40

3 x

10 kippiä
10 m 4-o askelkyykky
10 m valakyykkykävely

3 x
10 hyväähuomenta
10 hollowkeinunta
10 supermieskeinunta

400 m soutu