1 chin up
2 air squats
3 burpees
4 push ups
5 toes to bar
6 box jumps
7 kb sumo deadlift high pulls
8 kb swings
9 sit ups
10 wallballs
11 deadlifts
12 ground to overheads

Timecap 35min

4xEMOM5 1min rest btw emoms

A) SHSPU

1. X

2. X+1-3

3. X+2-6

4. X+1-3

5. X

B) HSPU
1. X

2. X+3-6
3. X+6-8
4. X+3-6
5. X

C) Wall walk

1. X

2. X+1-2

3. X+2-4

4. X+1-2

5. X

D) Handstand hold
1. X

2. X+5-10s
3. X+10-20s
4. X+5-10s
5. X

-15+15s single-arm ring plank
-6 a-up w swiss ball
-12 vipers
-rest

1 minute: 0:30 dynamic medball plank hold
2 minute: 0:30 russian twist with medball

KAIKKI LIIKKEET OHJELMOITU MAANANTAILLE. TEE NE MITEN ITSELLE SOPII PARHAITEN!!

Hyvät yleislämmöt (keppijumppaa, ergoilua, kumpparia, rullailua/jumipalloa…)

Kyykky/veto, aktiiviset venyttelyt:
-lonkankoukistajat
-taka+etureidet
-pohkeet
-🍑
-nivuset
-alaselkä

Penkki, aktiiviset venyttelyt:
-rinta
-lonkankoukistajat
-alaselkä
-ojentajat

Noususarjat kohti maksimeita:
-40-50% asti ”vitosia”
-60-70% asti ”kolmosia”
-tästä eteenpäin ”ykkösiä”
-mieti etukäteen tavoiteraudat ja miten etenet niitä kohti

Push & Pull
Every 2:30min x 5

• 8-10 Romanian DL (DB Or BB)
• 16 alt. DB Bench press

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

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HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

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TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

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POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

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RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

2 Rounds
10 Goblet squats (controlled tempo)
8 Scapular push-ups
6 Pike T-extensions
4 Scapular pull-ups
2 Skin the cats on rings
+
Kipping Toes-to-Bar Complex – 1-3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for KB FR walking lunge
* Prep toes-to-bars, burpee pull ups and wall walks between sets
+
@ workout weight
18/14 (cal) BikeErg
6 Toes-to-bars
6m KB front rack walking lunge
3 Burpee pull-ups
1-3 Wall walks

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min