Tällä viikolla luvassa raskaita kuormia päävoima liikkeissä. Heille jotka menossa stadikkaan kisailemaan/teette unbroken karsintoja niin tehkää treeneissä metconeista lyhyempiä versiota ja näin ollen hieman aletaan säästeleen energiaa tuleviiin kisoihin. Preppailun osalta jos kaipaat jtn omaa lisäksi niin voit myös skipata jotain täältä ja vaihtaa siihen mitä koet itse enemmän tarvitsevasi. Kysy myös viestillä jtn vinkkiä jos tarvetta!

EMOM 16

1 minute : 6 Incline Bench Press, AHAP
2 minute : 12/9 Calories Bike
3 minute : 8 - 12 Pull-Ups
4 minute : 30 Double Unders / Practice 30 sec.

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

3sets:

3min ON / 1min Off
1) 10-20 banded pull apart + bike
2) 10-20 + row
3) 10-20 V up + ski
4) 20-60s plank hold + echo

Mobility for 30min

---

Core:
20/leg hip flexor raises over kb
20 landmine twist
12 hanging cross knee raises
1min reverse plank hold with weight

Single arm overhead press 1RM

A)
EMOM 21’
1: 3x ( 1 push up to clean and press )
2: 4 front squat
3: 5 swing
*same weight, double KB

B)
In every 2’30” x 3 rounds
10 alt. offset march (overhead and suitcase )
6/6 single arm front rack sit up

10 Rounds for time

3 Ring muscle-ups
6 Burpee box jump overs, 24/20″
12 Wall balls @ 9/6kg (20/14lbs)

Time cap. 20:00

– Rest 8:00 –

For time
100 Toes-to-bars*
* 10/7 (cal) SkiErg every time you break a set

Time cap. 10:00
Note. IF you fall below 10 reps, start matching the ski calories to toes-to-bars (e.g. 7 toes-to-bars = 7/5 calories). Don’t go lower than 5 cal SkiErg (for both men and women).

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions. <
Overview.
Part A – With short sets and many rounds, this workout rewards strong, deliberate transitions. The aim is to keep moving steadily all the way through.
Part B – Toes-to-bar capacity piece that forces you to think about your sets and rests (after ski, before jumping back up on the bar).
Strategy.
Part A – Aim for repeatable, unbroken rounds from the start. Ask yourself: how fast can I start while still moving through the whole piece (vs starting so fast that you fade before you finish).
Keep the rests leading into ring muscle-ups within your capacity but aim to keep the sets themselves unbroken. Burpee box jump overs should be just smooth and efficient, not rushed (BUT it’s easy to relax too much here and lose time, stay focused). Either keep the wall balls unbroken OR if heart rate is getting out of control and/or you’re needing a longer rest before the muscle-ups, you could do a short break (8-4 or 7-5) to manage pacing.
The transitions are where it’s easy to lose time here, If your round times are drifting, rein these in.
Part B – Plan your TTB sets before you start. For this format, fewer breaks is faster, but only if you can keep them. It’s likely better here to do even(ish) sets (e.g. 3 x 20 + 3 x 15 + 10) rather than open too big and then ending with tiny sets. Break before going to failure, then accept the SkiErg penalty and get straight back on the bar. Treat the SkiErg as controlled work, not recovery. Finish it and return immediately to the TTB.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest). Set up the SkiErg close to the pull-up bar for Part B to avoid wasted time. Decide your break strategy for TTB in advance and aim to stick to it. In Part A, make sure you can see the timer to keep yourself on track.
Debrief.
– How consistent were your round times in Part A from start to finish?
– Did you manage ring muscle-ups proactively, or did fatigue force longer rests?
– In Part B, were your breaks planned or reactive?
– What adjustment would let you move faster without increasing penalties next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Ring muscle-ups → reduce reps (2/round) → Bar muscle ups → 3 or 6 Chest-to-bar or regular pull-ups
Burpee BxJO → Reduce box height → Burpee box step overs
Wall balls → reduce ball weight
Toes-to-bars → Toes-to-rings → V-ups

EMOM 16 mins
a, 2-3 wall climb
b, L- hang x 20-30 sec
c, ring support hold x30 sec
d, DUAL KB Front rack carry heavy 30m