GYMNASTIC STRENGTH

4 rounds, 20sec ON, 40sec OFF

1) Ring Support
2) Chest over Bar Hold
3) Hollow Hold

RPE 3-4, tailor the time and movements if needed.

CONDITIONING

9min AMRAP
3-6-9-12... 
Hang Power Snatch 40/30kg 
OHS 
30 DU after each couplet

(Wodapalooza 2019 QE 1)

RPE 3 to 4, go by feel

First 3 HPS + 3 OHS + 30 DU, then 6 HPS + 6 OHS + 30 DU...9+9+30…

Tailoring Options:

Snatch and OHS→ Decrease the loading
DU→ decrease the rep scheme or go with single unders

Optional Accessory:
GYMNASTIC CONDITIONING
2-3 rounds, rest as needed

10 V-Up + 10 Hollow Rock +
10sec Hollow Hold

RPE 3

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 1-2 Rope Climb (legless)
2) Banded Core Hold (5sec, 3-positions)
3) 20-30 Scapula Push-Up
4) 10+10 Single Arm Ring Row
5) 5+5 Banded Press in Split
6) 1min in the bottom of your overhead squat (light load: empty barbell/broom stick)

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (check the gym library for different options)
2) 3+3 Monkey Press
3) 30-60sec Wall Sit (loaded)
5) 5-10 Russian Push-Up
6) 10 Plate Sit-Up (feet anchored)
7) 12 Double KBS (eyelevel)

CONDITIONING

25min EMOM (5 rounds)

1) 20m Sandbag Carry
2) 20m Farmers Carry
3) 10 Double KB Snatch (from floor)
4) Run 200m
5) rest

RPE 3, go by feel with the loading

CONDITIONING

4 rounds for time, rest 2min between rounds.

Bike/Airbike/Ski or Row 3min
20 KBS
15 Box Jump
10 Burpees

RPE 3-4

Target: same amount of cal on each round and each round within 5sec

3x3 V2
2x 7 V1

10min parin kanssa

Istumaannousu 5,10,15,…
Tuplanaruhyppy 10,20,30,…

Kumpikin pareista tekee saman kierroksen ennen toistojen lisäämistä

Work up to heavy 3RM Hang Snatch