Thruster 3 RM (lift from ground)

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

LÄMMITTELY

3 Kierrosta, aina alkavalla minuutilla:
1) 10 Suorin jaloin maastavetoa
2) 10 Askelkyykkyä taakse kahvakuulat eturäkissä
3) 5 Lapaleuanvetoa + 5 Tiukkaa polven nostoa / varpaat tankoon liikettä
4) 5 Jefferson curlia.

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PLYOT
4 Kierrosta
5+5 Bulgarialainen splitkyykkyhyppy
12+12 Pallon heitto seinään split asennosta, kiertäen

1:00 min lepo liikkeiden välissä. Mahdollisimman räjähtävä.

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KUNTOHARJOITUS
20:00 Minuuttia tasaisella tahdilla ja laadukkaalla liikkeellä:
10 Suorin jaloin maastavetoa
10+10 Askelkyykkyä taakse kahvakuulat eturäkissä
10 Tiukkaa polven nostoa / varpaat tankoon
10 Jefferson curlia

:30s-60s lepo liikkeiden välissä.

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HUOMIOITA

Harjoituksen tarkoitus on kehittää räjähtävyyttä, voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa hiotaan puolieroja sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

1) Weighted Pull-Up
E3MOM X6

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Rep

*Kolmosissa ja kakkosissa yhe toiston vara. Ykkösissä saa hakea maximin. Myötäote

Accessories

A) 3X Superset:

• 10-15 Romanian Deadlift (2xDB)
• 45-60s Spanish Squat Hold

*toivottavasti teillä oli tää laite siellä missä treenaatkaan huomenna.
*Rest as needed

B) 3 Rounds For Quality:

• 20m Seal Walk (Slider tai plate jalkojen alle. Mieluiten nurmimatolla)
• 20-30 DB SitUp
• 10/10 KB SideBend

Seal Walk:

DB SitUp:

-

For time

• 800-meter run
• 25 dumbbell push presses
• 400-meter run
• 20 dumbbell push presses
• 200-meter run
• 15 dumbbell push presses

♀ 35-lb dumbbells
♂ 50-lb dumbbells

1000m bike erg / 500m row (alternating)
20 box step-ups
10 kb swings
0:20 handstand hold

*rest 1:30 between rounds

For 6 rounds, complete 1 minute of

• 45 double-unders
• Max kettlebell swings in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

• ♀ 53-lb kettlebell
• ♂ 70-lb kettlebell

With pair, YGIG
40min AMRAP:
50/40/30cal row/ski/bike
50 DDB walking lunges
50/40/30cal row/ski/bike
50 push ups
50/40/30cal row/ski/bike
50m sled push
50/40/30cal row/ski/bike
50 russian twist w/db
50/40/30cal row/ski/bike
50 DDB thruster
50/40/30cal row/ski/bike
50m burpee broadjump

change machine every time. pick the amount of cals so that machines can be done in 3mins or less

For time

• 400-meter run
• 1,600-meter Echo bike

SET A | 3-4 rounds:
6-8 1-leg bulgarian split squat / per side
8 BB sumo deadlift
8 KB side bent / per side
30-40s wall squat hold

4 x 3min on / 1,5min off: (alt. A & B)
A)
300/250m ski
Rest of time:
6 dkb hang clean
6 box jump

B)
300/250m row
Rest of time:
6 airsquat
12 jump over rower