200 du
20 kbs (24kg)
10 hspu
150 du
20 kbs
10 hspu
100 du
20 kbs
10 hspu
50 du
20 kbs
10 hspu

A,
4 rounds for time of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Ring Push-ups
Row, 750 m

3 secs up and 3 secs down for all tempo movements.

B,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

Accumulate the total reps.

12 rounds for time, starting with 1 and adding an exercise each round:

• 1 wall walk
• 2 candlesticks
• 3 burpees
• 4 push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 handstand push-ups
• 12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

90 minutes @ HR Zone 2

10 Minutes any machine
3 Box Jumps
6 - 8 CTB

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Ei wodeja tänään. Tuomareita tarvitaan!! :)

Peruskurssi starttaa 16.8.

*TC 15-20min
*split jerk to the other side on the next set

2×2x 1+1+1@barbell, 1+1+1@up to the maximum of the day , rest btw sets 2min

Sumo deadlift 10-10-10-10-10 reps