WOD 1:
3-6-9-...
Partner Deadlift (340)
Burpee over the box jumps
15 deadlifts+4 box jumps

WOD 2:
Clean and jerk complex
105-matches 1 RM max

WOD 3:
3 rope climbs
50 wall balls
3 rounds + 2 rope climbs

Tempo Run

3 Rounds Of:

5min Easy Z2 Run
Into,
10min VK+

Pyri nostamaan vauhtia vähän joka intervalli VK Osiossa. Vika sais olla paha.

Warm-up
800m Run @ easy pace
+
2 Rounds
0:30 Hang from bar
1:00/side Front Rack mobility drill
4/side Single arm KB hike clean
+
2 Rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
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)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
Build to workout weight for power clean and jerk
* Practice a few sets of bar muscle-ups between sets
+
@ workout weight
200m Run
2 Power clean and jerks
100m Run
2-4 Bar muscle-ups

EMOM 20 (4 rounds):
1: 12 Alt. DB Snatch 22,5/15kg
2: 12 WB 9/6kg
3: 12 T2B
4: 15/12cal Ski
5: Rest

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

8 x (1+3)

Go every 2:30

Gymnastics

Warm up

60 jumping jacks
Do one burpee after every fifth jumping jacks

2 rounds of

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E and T2B

WOD
AMRAP 8min
YGIG

2 burpees
5 pull-ups or 3 C2B or 1 BMu (=1 rep)
(One round equals 2+1 reps)

Scale as needed

1. 20 du's / 50 singles
2. 9/11 cals Row
3. 10-15 Burpee Over DB
4. 12 alternating DB snatch (both head on ground!)

200m run

2 rounds:

3 pull-ups
5 push-ups
8 air squats

1) POWER CLEAN

A) WU 3-4 ROUNDS

-1 Clean Pull + 2 Hang Muscle clean + 2 Power Clean (Build Up)
-3 Seated Box Jump

B) EVERY 75s X12:

1 Power Clean:

4x1 @80% of 1RM
4x1 @85% of 1RM
2x1 @90% of 1RM
2x1 @90+ of 1RM

2) RING MU

EMOM 10:

-''X'' Ring MU

*Valitse ylläpidettävä toistomäärä ja tee sama jokaisella minuutilla. Ei haittaa vaikka se oliski nyt ekalla vkolla 1-2, kunhan on puhtaita eikä tuu faileja.

3) RING MU STRENGTH
4-5 ROUNDS FOR QUALITY:

• 10 Deficit Ring Row
• 20-30s Ring Dip Hold
• 20-30s Ring Support Hold

OPTIONAL METCON

10 MIN AMRAP:

• 10 Cal Row
• 8 C2B
• 6 Heavy Double KB C&J @20kg