Death by Cal row !

1 cal in first min.
2 cal in second min.
3 cal in third min.
-Continue until you are unable to make the required number in that minute.
Reset the computer each minute. No roll over calories.
Record result (total calories).

Split the group in half!

Emom40:

1. 8-15 cal row
2. 8-12 box over burpee
3. 12-16 db snatch
4. Rest
5. 8-15 cal echo / bike / ski
6. 10-20 kb dl
7. 10-20 wb
8. Rest

Raaka Rive + Rive riip ap+Ylöst pys 2s. Saksiin
5sarjaa
-1+1+2

10 rounds
Choose a set amount of calories as a target for each machine, each round - go for 10-20 cals each station and rest for the rest of each minute:
1min Row
1min Ski
1min Echo/Bike
1 rest

Variations:
Classic : Choose a set amount of calories, stick to the amount each round.
Interval: Every other round alt. between Cal. ⬆️ & Cal. ⬇️
Pyramid : Start light (ex. 7 Cal. ) and every round - increase with 1 Cal. until failure on one machine. Then gradually decrease the Cal. again.
Active recovery : "Chill mode pace", you should be able to chit chat with bestie for 10 rounds. 😁

30 box jump-overs (61/76 cm)
150 air squats
1,600-m run (20 rounds)

ScaledWOD
For time:
30 box step-overs
50 air squats
800-m run

Distance, machine substitutions:
3,200/4,000-m C2 bike
3,500/5,000-m Echo bike
1,600/2,000-m row or ski

Partner WOD

AMRAP 15
10 Wall Walks
20 Toes-to-bar
30 Deadlifts 100/70kg
40 Calories

4sets:

2min On / 2min Off
10 ttb
15 box jump over
* remaining time max power snatch@60/40kg

• 3x15 Weighted sit ups (moderate weight)

• 4x8 DB Bent over Row (heavy)

• 20min recovery Row (very easy pace)

Level 1.
E3.30M x 5
12 hspu
12 c2b
60 du

Level 2.
E3.30M x 5
10 hspu
8-10 c2b
60 du

Level 3.
E3.30M x 4
8 hspu
10 pull up
50 du

Rpe 3.5-4

Treenin idea on kehittää voimistelukapasiteettia. Liikkeiden toistomäärät pitää olla sellaiset, että pystyt tehdä ne 1-2 setissä laadukkaasti.

Skaalaukset:
hspu - reps minim 8 - koroke pään alla - box pike hspu
du - reps - 40s du harjoittelua - su
c2b - pull up - jumping c2b

4x6 Strict Weighted Pullups