Warm Up
9min:

• 45s Erg
• 5 Inch Worm to Push Up
• 8/8 Spiderman Lunge
• 5/5 Scorpion

Partner Workout
In Pairs Of 2
5min Each Station/2min Rest Between

A) Max Wall Balls (1 Doing WB / 1 SkiErg)

B) Max Burpee Broad Jump (1 Doing Burpee / 1 Rowing)

C) Max Distance KB Famers Carry (1 Walking / 1 Bar Hang)

D) Max Calories Echo Bike (1 Working / 1 Resting)

3-4 Round For Quality

• 10/10 KB Gorilla Row
• 10-15 KB/Plate Front Raise

LÄMMITTELY
2 Kierrosta, 1:00 min töitä / :15s lepo
1) Boxille hyppy istuma-asennosta
2) Askelkyykky vuorojaloin, kahvakuulat farmarikannossa
3) Spoto press levytangolla
4) Cuban press käsipainoilla
5) Vatsalihaspyörä (abwheel rollout)
6) Jefferson curl

Valitse sopivat kuormat ja variaatiot lämmittelyn aikana.

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KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Boxille hyppy istuma-asennosta
2) Askelkyykky vuorojaloin, kahvakuulat farmarikannossa
3) Spoto press levytangolla
4) Cuban press käsipainoilla
5) Vatsalihaspyörä (abwheel rollout)
6) Jefferson curl

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HUOMIOITA
Harjoituksen tarkoitus on kehittää hieman räjähtävyyttä, kehonhallintaa sekä perusvoimaa. Hyvin onnistuneessa harjoituksessa saat tehtyä liikkeitä tasaisella syötöllä koko minuutin ajan hyvän poltteen kanssa. Kokeile kiristää tahtia sekä lisätä kuormaa joka kierroksella!

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
3-5 Strict pull-ups
10 V-ups
10m Seal walk
+
Build to workout weight for DB snatches and overhead squats
* Few short sets of chest-to-bars, toes-to-bars and box jump overs between weights
+
@ workout weight
2 Wall walks
4 DB snatches
6 Box jump overs
4 DB snatches
2 Wall walks
– Rest 0:30 –
3 Overhead squats
5 Chest-to-bars
8 (cal) Air bike
5 Toes-to-bars
3 Overhead squats

*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

Handstand hold/walk

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

WU

A) 2min Erg

B) 2 Rounds Of:

• 5/5 Hip + Hamstring Stretch
• 3-5 Dive Bomber
• 3-5 Superman Rolls
• 5/5 Active/Passive Hang

C) Erg Sprints 2-3x 20sec on/1min off

Hyrox Sprints
E4MOM X6: (2 Rounds Alternating A,B&C)
(GO FAST!)

A)
- 20/15 Cal Row + Max Reps Wall Ball (1 set)

B)
- 15/12 Cal Echo Bike + 20m Weighted Walking Lunge

C)
- 12/9 Cal Ski + 10 Burpee Pull Up/Burpee to Target

10 Rounds, E1:00-1:30

5 Hang squat snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight
Intent. Improve your barbell cycling efficiency and stamina.
Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Build to workout weight for thrusters
* Few short sets of chest-to-bars between weights
+
@ workout weight
200m Run
3 Thrusters
6 Chest-to-bar pull-ups
200m Run

Diane

• 21 deadlifts (♀ 155 lb, ♂ 225 lb)
• 21 handstand push-ups
• 15 deadlifts (♀ 155 lb, ♂ 225 lb)
• 15 handstand push-ups
• 9 deadlifts (♀ 155 lb, ♂ 225 lb)
• 9 handstand push-ups