Pieksäjäiset :)

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Spend 20 min for
find your 1 rep technical max for
squat clean & split jerk
mark 3 of your best lifts

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift     Rest 200
2. For distance standing power throw     Rest 300
3. Complete as many reps as possible in 2 minutes of hand-release push-ups     Rest 300
4. For time sprint, drag, carry     Rest 400
5. Max plank hold     Rest 200
6. For time run 2 miles

Bradley

10 rounds for time of

• 100-m sprint
• 10 pull-ups
• 100-m sprint
• 10 burpees

Rest 30 seconds

Compare to 110817.

”Half Hellride”
60 cal airbike
every minute 5 burpees.

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!

EMOM 30

min 1 - 9 :
a) 12/9 Cal Row
b) 12/9 Cal Ski
c ) 12/9 Cal Bike
min 10 - 19 :
a) 15/12 Cal Row
b) 15/12 Cal Ski
c) 15/12 Cal Bike
min 20 - 30
a ) 13/10 Cal Row
b ) 13/10 Cal Ski
c ) 13/10 Cal Bike

Onnistuiko?

Joka alkava 4min x 6
Vaihdellen A ja B.

A) 12 Cal Soutu + 10-15m Askelkyykky kävely + 8-10 Tankosoutu

B) 10 Cal pyörä + 10-12 Käsipaino tempaus + 5-8 Burpee

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4 min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

3 x 5 V.4/120s