10+10 side crunches with kb
20 wall sit leg raises alternating

Painonnoston tekniikkatunti Konalassa

4 x Intervals ( 2 rounds )

In a 6-minute window
Run for distance

Rest 2-minutes

In a 6-minute window
Echo bike for calories

Rest 2-minutes

– Your aim is to be as consistent as you can (same distance/calories each time). How close can you get?

• Jos et juokse, souda metrejä.

Warm-up: Easy swim for 200m
A: Swim 15 x 75 m. Rest 30 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

3x Klustereina*

Askelkyykky/split V1

Hipthrust V1

*Kluster: 8toistoa 40s taukoa ja perään 8toistoa

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

Pause Front Squat
use the heaviest successful weight from last week to perform
3 sets and 3 reps
- hold 7 seconds at bottom and 15 seconds at top
- same weight across the sets
- NO FAILS, choose your weight smart!

EMOM x 15-25 (3-5rounds)
1) bike (easy pace)
2) 1-3 rope climb
3) bike (easy pace)
4) 30-40m sandbag carry
5) REST

(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

4:00 Echo bike @ easy
3:00 Row @ easy/moderate
2:00 SkiErg @ moderate
+
3 Rounds (1 each) – Row/SkiErg/Echo bike
0:40 @ moderate pace / 0:20 @ very easy
0:30 @ hard pace / 0:30 @ very easy
0:20 @ harder pace / 0:40 @ very easy

Wu: Easy swim for 200m
A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m