Emom 10

3 Tempausta 65-70%

DELOAD WEEK

3 rounds
6-8 pause ring dip (2s)
8-10 barbell bent over row (2-3 RIR)
Rest 1,5min

WORKOUT (PERFORMANCE)
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats @ very heavy
5-10-15-20-25-30-35-40-45-50
Double Unders*
*Unbroken optional for additional pressure

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WORKOUT (FITNESS)
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats @moderate/heavy
10-20-30-40-50-60-70-80-90-100
Single Unders (or Double Unders 5-10-15-20-25-25-25-25-25-25)

• RPE 7

A)
EMOM x 4 MINUTES
3 TNG Power Snatches
B)
EMOM x 3 MINUTES
2 TNG Power Snatches
C)
EMOM x 2 MINUTES
1 Power Snatch

• Start light build each minute if technique allows. End with moderate-heavy
• RPE 7

Record thoughts, loads and other details on this complex.

"Metcon (reps)

10 Rounds, every 3:00:
In 30 seconds cycle as many calories as possible.

*Score: total calories. "

WORKOUT OF THE DAY:

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Metcon (no result)

5 rounds, every 5:00 minutes:
200m Run
50 Front squats
35 Sit-ups

Harjoituksen tarkoitus on kehittää lihaskestävyyttä. Tavoite on panostaa laatuun sekä tasaiseen suorittamiseen harjoituksen aikana. Tee annetut liikkeet aina 5:00 minuutin aikaikkunassa ja lepää loppuaika.

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WARM-UP:

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3 rounds:
100m run,
25 air squats,
15 sit-ups,
5/5 thoracic rotation in squat

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EI LIVELÄMPÖJÄ VIIKOSTA 20 ALKAEN!

https://zoom.us/j/7594162178
ZOOM salasana 530247

Metcon (time)

Erg progression (5/5)

3 Rounds, every 5:00
500m bike erg
100 Double-unders
250/200m row

AMRAP 9 ( Reps )

10 Box Jumps 30/24"
20 Kettlebell Swing 32/24kg
30 Double Unders

In a 4min window
Run 400m
+
AMRAP of
8 Box Jump Overs
6 Toes-to-bar

Rest 2min

In a 4min window
Run 400m
25 Wall Balls
+
Max Burpees