Rest & Recover

EMOM 15

Min 1 – Walking Lunges
Min 2 - Squats
Min 3 - Situps
Min 4 - Burpees
Min 5 – Plank hold

• Good pacing! Count reps or not, it’s up to you.

E1.30M x 10 (alt. a & b)

A) 3-5 chin up V.0-1
B) 6 seated kb press V.0-1

Raskaat, mutta tekniset sarjat. Huomio toistoreservi. Skaalaukset: pull up - banded - low bar

DELOAD WEEK

Back squat
4 x 4 x 65-75% / rest 2 min

Aikaa vastaan:

• 5 bar-over-burpee
• 10 thruster
• 5 bar-over-burpee
• 15 SDHP
• 5 bar-over-burpee
• 20 push press
• 5 bar-over-burpee
• 25 raaka rinnalleveto riipusta
• 5 bar-over-burpee
• 30 maastaveto
• 5 bar-over-burpee

(N 42,5kg / M 60kg)

Bench Press

3-4-5-6-5-4-3, AHAP each Set

Go every 3:00

Build up to 3RM Push Press

Then 3x5 Push Press @80% of 3RM

20min EMOM:

• Odd: 3-5 Thrusters @ 80% of 5RM
• Even: 4-6 TnG Power Cleans @ 80% of 5RM Thruster

Suorinjaloin maastaveto
3x5, nousu v2-v3

Maavoimien Satavitonen (105), Talvisodan Päättymisen kunniaksi 13.03.

Warm Up:

3 rounds: 13 cal row - 3 inchworm burbees - 13 air squats - 3 push ups - 13 jumping jacks - 3 burbees

WOD:

7 rounds against time (no timecap), scale if needed

15 pull ups / chin ups
15 sit ups
15 hand release push ups
15 box jumps / step ups 60/50cm
15 KB swings 24 / 16 kg
15 Deadlift (set yourself challenging weight 105-80-60-40-20)
15 cal row / bike / ski erg

After completing 7 rounds, 105 burbees

If fuel runs out before completing, result is completed reps ( x / 840 )