DELOAD WEEK

A) Barbell cycling technique

B) Partner workout
6-5-4-3-2 reps for quality
Power snatch
Hang squat snatch
Overhead squat

You go / I go, full rounds with partner
Choose light weight that you can use in all movements. Stay with the same weight or increase when reps decent.

DELOAD WEEK

On the minute for 24min
1. Reverse lunges
2. Rest
3. Toes to rings
4. Rest
5. Burpee box get-over 40"
6. Rest
7. Bike erg / echo bike
8. Rest

PERFORMANCE

FOR TIME
800m Run / 3 x Stairs
15 Deadlifts (125/85kg)
-Rest 2:00-
600m Run / 2 x Stairs
20 Deadlifts (100/70)
-Rest 2:00-
400m Run / 1 x Stairs
25 Deadlifts (85/60)

---

FITNESS

FOR TIME
800m Run / 3 x Stairs
15 Deadlifts (Challenging, 3sets)
-Rest 2:00-
600m Run / 2 x Stairs
20 Deadlifts (moderate, 2-4 sets)
-Rest 2:00-
400m Run / 1 x Stairs
25 Deadlifts (lightish, 3-5 sets)

• Cap: 20:00
• RPE: 8
• Video: https://vimeo.com/932330006?share=copy

10 overhead squats (30/42,5 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.

scaled WOD
5 x 2:30 rounds:
10 overhead squats
10 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.

Ergo Marathon

42,195km

Emom 40

1) 6-12 Boxin ylitystä
2) 10 KP-tempausta
3) 10-17 Cal
4) Lepo

2-4-6-8… etc.
Box jumps (51/61 cm)
Handstand push-ups

scaled WOD
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps
DB shoulder presses

Vaihteluviikko

3x
3-5 Rengasdippiä (V2)
8+8 Arnoldś press istuen tai kyykystä

• Kumpparimobbailu rintalihaksille ja latseille

Find 2RM in 20 minutes

EMOM x 8-12
1) machine
2) 10 air squat + 10 sit up + 5 box jump
3) machine
4) 10 ring row + 10 push up + 5 box jump