800m Jog @ easy pace
+
2 Rounds
8 Box step overs / box jump overs
8 Scapula push-ups
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds @ increasing pace
200m Run
8 Box jump overs, 24/20”
10/7 (cal) SkiErg

ZONE 1

For time:

Buy in:
1000 m Run
3 Rounds 50 - 40 - 20 wall ball @6/4kg
100m 1-arm KB farmers carry @32/24kg

TC 18min

Rest 4 min

ZONE 2

For time : Buy in:
1000 m Run
3 Rounds 50 m - 40m - 30m sandbag/db walking lunge
15 m burpee broad jump

TC 18min

RPE 4 Tavoite: - Kehittää kestävyyttä ja kykyä tehdä työtä väsyneenä. - Yhdistää aerobinen kapasiteetti + lihaskestävyys. - Tasainen tahti mitä pystyt ylläpitämään koko treenin.

2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats
+
2 Rounds w/ empty barbell for QUALITY
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Practice few shorts sets of burpees and shuttle runs between weights
+
@ workout weight
160m Row
4 Thrusters
4 Bar-facing burpees
160m Row
4 Power snatches
4 Shuttle runs

80-m DB suitcase carry (15/22.5 kg)
10 shuttle runs
30 alternating DB hang snatches
– Shuttle run is 7,5m out and back.

Scaled WOD
AMRAP 15:
80-m DB suitcase carry (15/22.5 kg)
8 shuttle runs
20 alternating DB hang snatches
– Shuttle run is 7,5m out and back.

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepo
1) Hauiskääntö “vinopenkkinä” selkä seinää vasten
2) Soutu
3) Askelkyykky kiekko vartalon päällä
4) “Crossbody” ojentajapunnerrus kuminauhoilla lattialla maaten
5) Hiihto
6) Burpee

---

HUOMIOITA

Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tähtää harjoituksessa siihen, että saisit tehtyä “ilmeettömän” suoritteen koko harjoituksen läpi. Harjoituksen kuormittavuus nousee väsymyksen myötä, mutta pyri säilyttämään hyvä ja tasainen suorite.

2 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

– The intent of this circuit is to keep your lower leg/knees happy and healthy
– Use a light/moderate sled weight. You can either drag with a waist harness (ideal) or set up a pair of rings to pull the sled. If you don’t have a sled, you can do a band resisted (with a partner) backwards walk where the band is around your waist.

3-4 sets of
8 Floor Press
8/side KB/DB Bent over Row

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
10/side Xiao Pengs
2 Scapular swimmers (prone position)
8 Handstand shoulder shrugs
+
2 rounds
3/side Single-arm lean in the full handstand position with chest facing the wall
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
Build to workout weight for the PC+J and sled push
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) BikeErg
3 Power clean and jerks
9m Handstand walk
10/7 (cal) Row
6 Bar-facing burpees
9m Sled push

5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements.

Scaled WOD
5 sets for load:
5 shoulder presses + 5 push presses
– No rest between movements.

Partner wod

AMRAP 12' (waterfall style)
12 Dumbbell Thruster @15/10kg - P1
10 Burpee - P2
250m Row/500m Bike - P1

(2nd round: P2,P1,P2
one person working at a time)

Rx+: @22.5/15kg

2' Rest

For Time: (YG,IG)
50 Alt. Dumbbell Snatch @15/10kg
40 Sit-up
30 Incline Push up
20 DB Box Step up @50cm
10-10 cal Machine each
20 DB Box Step up
30 Incline Push up
40 Sit-up
50 Alt. Dumbbell Snatch

Time cap: 16 min.

Rx+:
Dumbbell @22.5/15kg
Push up