Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

2 rounds
2:00 cardio machine (easy/mod pace)
30-50 single unders
10+10 single leg RDL @ 7,5-10/10-12.5kg db
10+10 single arm db thruster
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD PREP
2-3 sets
2-3 strict hspu
2-3 c2b pull ups
4-6 thrusters, climb to wod weight
2-3 pull ups
2-3 kipping hspu

Bicep curl
4x4r
2 reps in the tank.
Rest as needed.

Every 3min

4 Kierrosta:

5 Leuanveto (3-1-X-1)
30s Lepo
5 Landmine press (3-0-X-1)
30s Lepo

65% x 5
72.5% x 5
77.5% x 3 x 5
77.5% x 5+

Use same max as last week

EMOM 8
1.12-15 jumping squat
2. 5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

3 rounds:
15-20 tuck crunches
10+10 db row
10+10 one leg deadlift
-rest as needed-

EMOM x36 (4 rounds):

1) 200m Run
2) 7 Power Clean
3) rest
4) 200m Run
5) 7 Jerk
6) rest
7) 200m Run
8) 7 C&J
9) rest

Overall RPE 3-4, heavy
breathing but should be able to
hold on a short conversation.

Target: <50sec run, barbell work
unbroken. Tailor the loading to
hit the target. Add 5-10% loading
compared to last week. If feeling
strong and confident→ upscale
the loading to fit your fitness
level.

Loadings:
Rxd: 75/52,5kg
Masters: 60/40kg
Tailored: 45/35kg
Tailoring Options:
Decrease the loading.
200m Run→ decrease the
distance to 150 or 100m
Run→ use a machine (around
50sec work)

Back Squat
4x3 + 1XME – work to a near 3rm

then 1 ME UB set @ 85% of 3rm

Take some time for family, prep your food for the next week if thats what you usually do, make a plan when you practise and stuck with the plan!