EMOM 8 @ increasing pace

1) Row
2) BikeErg
+
2 Rounds
8 Goblet squats
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
+
Build up to workout weight for thruster
* Prep the chest-to-bars between sets
+
EMOM 4 @ workout weight
1) 16/12 (cal) BikeErg
2) 5 Thrusters + 5 Chest-to-bar pull-ups
3) 6 Shuttle runs
4) 16/12 (cal) Row

For time

• Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

The goal here is short, intense efforts, think max output in small windows, with enough rest to recover and go hard again. This isn’t about pacing it’s about short, high-intensity bursts of power and effort.

Zone 1 – SkiErg Burst

Zone 2 – Running Burst

Zone 3 – RowErg Burst

Zone 4 – Sled Push/Airbike Burst

Zone 5 – Beep Run

Each zone includes:

•3 work sets
•Each set = 40 seconds of all-out effort
•Followed by 1:10 of rest
•After the third set, you’ll get 1:30 transition time to •move to the next zone

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 20× + 10×/side + 5× + 3×/side + 3×/side

AIR SQUAT +

SQUAT & REACH +

FORWARD FOLD with THORACIC ROTATION +

WIDE LEG FORWARD FOLD with REACH & ROTATION +

DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +

STANDING PANCAKE +

ELEPHANT WALKS +

PRONE PINWHEEL TAPS to ELBOW PLANK *vatsallaan toinen käsi yläkautta ja toinen alakautta sormet yhteen yläselän päällä, jonka jläkeen tee kyynärnoja lankku "hyvällä lapatuella - toista toiselle puolen +

REACH BACK to TABLE *lantionnosto kurotus ristikkäisen käden hartian yläpuolelle lattiaan, jonka jälkeen "pöytä asento - tee lantionnosto kurotus toiselle puolen sekä pöytä jne.. +

KNEELING SPINE TWIST to COBRA nelinkontin pujotus neulansilmään ja cobra-punnerrus - tee toiselle puolen pujotus neulansilmään jne..*

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

kuvat liikkeistä:
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

CONSENTRIC SPLIT JERK *rack - aseta räkki dippi syvyyteen *split jerk both side 1+1
2×2@barbell, 2-3×2@45%, jerk-%, rest btw sets 2min

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 5×3@75-80%, jerk-%, rest btw sets 2min

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MUSCLE SNATCH + OHS + TALL SNATCH
1×2× 1+1+1@barbell

SNATCH + OHS
2× 1+4@barbell, 1+4@up to 70%, sn-%, rest btw sets 2min *3-4 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN
1×2× 1+1+1@barbell

CLEAN + FRONT SQUAT
2× 1+4@barbell, 1+4@up to 70%, jerk-%, rest btw sets 2min *3-4 sets

--

video: CONSENTRIC SPLIT JERK

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, rest btw sets 2min

Kovatehoinen intervalliharjoitus

Lämmittely
3x3min ergo
Muuttuva intensiteetti; 1min kevyt, 1min keskiraskas, 1min raskas

Kun kaikki ergot on tehty:
10 takareiden pumppaukset (kapea seisoma-asento, nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi)
10 pään yli vienti edestä taakse kepillä tai kuminauhalla, suorin käsin
5+5 vartalon kierrot etunojassa (nojaa eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitusti)

Harjoitus
Vauhtikestävyys, 75-85%/HRmax, maksimikestävyys 85-95%/HR max

6x4min, 2min lepo
A) Soutu
B) Pyörä
C) Hiihto

Joka minuutti 15s max effort, 45s palauttelua rauhallisesti. Osioiden välissä 2 min lepo. Jokaisen osion (A,B,C) aikana tulee siis neljä sprinttiä (0,1,2,3 min kohdalla). Pyri laittamaan "max effort"- osiin mahdollisimman paljon tehoja.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3x2x[1+1]@85%, rest btw sets 2min

Rest!