AMRAP 9

4 Handstand Push-Ups
8 Pistol Squats, alternating
12 Pull-Ups

In a 6min window
Run 600m
+
AMRAP in the remaining time of
2-4-6-8-...
Heavy DB Snatches
Toes-to-bar

Rest 2min

In a 6min window
Run 600m
+
AMRAP in the remaining time of:
2-4-6-8-...
Front Squat 60/40kg
Bar Facing Burpees

Penkkipunnerrus 1 RM

Level 1.
E2M x 5
1 set of strict hspu (2-0-X-1)

Tässä tavoite toistomäärä on 4-8 toistoa. Jos 8 on liian helppo niin tee deficit.

Level 2.
E2M x 5

4-6 strict hspu - koroke pään alla (2-0-X-1) Käytä mahdollisimman matalaa koroketta pään alla ja pyri vähentämään sitä joka viikko. Maksimissaan yksi abmat.

Level 3.
E2M x 5

5-8 pike hspu (2-0-X-1)

Jalat/polvet boksin päällä. Voi tehdä myös deficit, jolloin saat pidemmän liikeradan.

20s work / 40s rest for 4 rounds
1. Bike erg / echo bike cal
2. Box jump over 60/50
3. Wall ball 20/14
4. Burpee

Pause Back Squat 3x3
2s pause @ bottom of the squat
start 70-80% 1RM Back Squat

DELOAD WEEK

A) Tempo back squat
4x3 (32X1) @60-65% 1RM

B) 3 rounds for quality
10/side one legged KB/DB deadlift
20-30s hollow hold
20+20s rings to chest hold + ring support hold

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES
300/250m Row/Ski/Bike*
10 Deadlifts (70/50kg)

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WORKOUT (FITNESS)

AMRAP x 10 MINUTES
250/200m Row/Ski/Bike*
10 Deadlifts @ light

*Double the metres on the bike
- RPE 7
- Video https://vimeo.com/901064995?share=copy

3x2 v2
2x5 v2

AMRAP 4
25 Double Unders
15 Thrusters 35/25kg
5 Bar Facing Burpees

Rest 3min

In a 4min window
25/20 Calories
+
AMRAP in the rest of the time
8 Handstand Pushups
12 Box Jumps