Active Recovery Workout 45 minutes of :

4 Seiza Squat
20m KB Front Rack Duck walk ( 10m side )
30m Bear walk
10 Pistol Squat, alternating / 8 High Box Step-Ups
50/40 Calories Any Machine ( 400m Run )
14 Wall Facing Shoulder Taps / Box Pike Shoulder Taps
20 Fluter Kicks
10m Handstand Walk / 0:30 Handstand against wall
*50/40 Calories Any Machine ( 400m Ru*n )

DELOAD WEEK

6 rounds
In 1min
5 knees to elbows
10 plate ground to overhead 15/10
AMRAP burpee to plate
1 min rest

Front Squat, 4x3 @75-85%

Build up to heavy 3RM Back Squat
+
1x Max set @85% of 3RM

"E4 min x 9

1) Station (Pull up)
First 3 min as an AMRAP (for quality)
Advanced
Building towards butterfly kip
5 Box pike up
5 Jeffersson curl

Intermediate / Scaled
Building towards big kip swing
8 pike up
5 Jeffersson curl

Rest of the time Box step ups

2) Station (Hold)
2 rounds
30 s Headstand, against the wall or free
5 s rest
20 s Handstand, wall facing
5 s rest
30 s Beast hold
30 s rest

3) Station (Erg)
Row
90 s VK1
135 s PK
15 s rest

"

10 sets of (Go every 75sec)

2 Power Snatches + 1 Hang Snatch

• Start at about 65% and add.

10 sets:
1 Weighted Chin-up
- Use a heavy load on each set
- Rest 1:30-2:00 btw sets

3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead

4 min Double Dumbbell Farmers Carry Hold (total time not cumulative)

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: 22,5/15

EMOM8

2 Squat snatch @60-70%

Huom! Tekniset painot!

Every 3.30min x 3
10-12 Alt. Back rack step back lunge V.2-3
10-12 Alt. DB snatch @moderate weight
30-50 DU or 60-100 SU

RPE 3-3.5

Huom!
Jokaisen kierroksen jälkeen täytyy jäädä vähintään 90s lepoa.