800m Jog @ easy pace
+
Dynamic mobility
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
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for deadlift
Few short sets of ring muscle-ups and air squats between sets
+
1-2 Rounds @ workout weight
100m Run
2 Ring muscle-ups
4 Deadlifts
12 Air squats

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
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
30 Single-unders
+
2 Rounds
20 Speed rope skips
4 Inchworms
6 Scapula push-ups
8 Push-ups
+
Build up to workout weight for ground to overheads
* Few sets of double-unders and bar-facing burpees between weights
+
@ Workout weight
400m Bike Erg
15/12 (cal) Row
10/7 (cal) SkiErg
20 Double-unders
4 Ground-to-overheads
6 Bar-facing burpees

Do some overall mobility and activation as you like.

Kisalijat active recovery day
1-2-3-4-5 minutes of light pace cardio
assault runner
bike erg
ski erg

Others

2-4-6-8 minutes with same machines

Sarjat x10, x8, x6

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

5 sets:
2min Row
50 DU

2min Rest

5 sets:
2min Ski
15m DB Walking Lunges 2x20/15kg

2min Rest

5 sets:
2min AB
10 GHD Sit-ups

LÄMMITTELY
Kuminauhajumppa hartiarenkaan alueelle

Availut/aktivoinnit koko kroppa
• AKK - lankku
• 90/90 takakäden kurotus + kierto kohti takajalkaa
• 90/90 jalan nosto ja kierto eteen
• Toispolviseisonnassa jalka sivulla venytys + lonkan sisäkierto
• Skorpioni
• Kylkimakuulla käden pyöräytys
• Kädet selän takana lapojen lähennys

VOIMA AMRAP
20min
10 x gorillasoutu
10 x maljakyykky
10 + 10 x dead bug
10 + 10 yhden jalan lantionnosto
10 + 10 x toispolviseisonnassa pystypunnerrus

40 min AMRAP
Wall climb x 1
Pull up x 3
Box jump x 6
Push up x 9
Jumping lunge x 12
Sit up x 15
Burpee x 18
Rower x 21 cal

For 30:00 @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Duo-Tempo

•1000m Run
• 100 BP
•1000m Ski
• 100WB
• 1000m Run
• 100 Sandbag Lunges
• 1000m Row
• 100 SitUps