Romanian Deadlift w/DB´S

4 x 15

Go Every 2:30

30s on - 15s off x8, alt. between a & b:
a) Jumping split squat / alt. step back lunge
b) Wall squat hold (bodyweight/ w/plates or sandbag)"

Partner WOD

AMRAP 15
30 KB Swings 24/16kg
30 Wall Balls
30 Calories
30 Pullups

EMOM10:
3 deadlift @ moderate-heavy
-> kaikki kierrokset samalla painolla

1x5 Deadlift

• 5-10kg more than last time

PERFORMANCE
ON A 12:00 RUNNING CLOCK...
Max Cal Row/Bike/Ski
- Every 2:00, including 0:00, complete
Reps of Push Press @42.5/30kg
Push Press Reps:
RND1 = 16
RND 2 = 14
RND 3 = 12
RND 4 = 10
RND 5 = 8
RND 6 = 6

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FITNESS
ON A 12:00 RUNNING CLOCK...
Max Cal Row/Bike/Ski
- Every 2:00, including 0:00, complete Reps of Push Press @ light
Push Press Reps:
RND1 = 14
RND 2 = 12
RND 3 = 10
RND 4 = 8
RND 5 = 6
RND 6 = 4

• RPE 8
• Video: https://vimeo.com/868237575?share=copy

7:30 Basic Endurance CrossFit
8:30 Deadlift + Metcon ( 30.9.2025 )
9:30 Handstand walk technique + Accessory

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon ( 30.9.2025 )
17:00 Mobility + Core Workout
18:00 Kipping Pull-Ups technique + Accessory
19:00 Mobility + Core Workout

3x5 Bench Press

• 2,5-5kg more than last time

How did it go?

For quality & min rest:
50-40-30-20-10 calories row
1:1 work to rest -ratio.
Start easy and increase power output each set. 1 breath per stroke

”1:1 työ/lepo.
Jos esim yksi sarja kestää 3:00 min, niin lepää 3:00 min ennen seuraavaa sarjaa. Aloita rauhallisesti ja nosta vedon voimaa jokaisella sarjalla. Yksi sisäänhengitys per veto. Viimeiset sarjat pitäisivät olla vaikeita ylläpitää hengitysrytmin osalta. Hallitse vauhti ja kuuntele kroppaa. ”