3x10
Overhead Squat or Front Squat

• Build to a Moderate+ weight and stay Moderate+ across all sets.
• RPE 6-7
• Week 1 of 6

Every 2.30min x 4
4-3-2-2 V.2

Huom!
Ensimmäisessä toistossa 2s pysäytys kyykyn ala-asennossa.
Huomio sarjojen toistoreservi.

16 Minutes Of :

1-3 Skin The Cat
2 Wall walks
10 RDL
3 D-Ball / SB Cleans

FOR TIME IN TEAMS OF 3

Buy in: 30 syncro push ups

A. One person runs until movements are done! Switch the runner every 200m
- Two other team mates perform YGIG:
3 rounds of:
60 V ups
60 Single arm kb hang clean @32/24kg

B. One person is always in a wall squat hold
- two other team mates perform YGIG:
3 rounds of:
60 box jump overs
60 push press @42,5/30kg

Cash out: 60 syncro air squats

3 rounds

2min AMRAP of DB "DT"
12 deadlift 2x22,5/15
9 hang power clean
6 shoulder to overhead
Straight into:
2min bike erg / echo bike for cal

4min rest between rounds

*Goal is to hit 2+ rounds in DB DT during 2min
*Steady & repeatable pace on bike

Front Squat
Build to a heavy 4 over 5 sets.
Rest 2:30
- Sets of 6,5,4,4,4

RPE 8

AMRAP10
8/8 KB push presses 16-20/8-12kg
16 KB swings
16 KB pull through
20/15 cal on machine

rest 2min

AMRAP10
14 alt DB snatches 22,5/15kg
14 alt reverse DB lunges
14 DB bicep curls
14 lateral Burpees over DB

rest 2min

AMRAP10
”Cindy with a twist”
5 pullups
10 push ups
15 squats
20 russian twists 10/5kg

BENCHMARK
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat

Scaled WOD
0:00-10:00
3-rep-max clean
10:00-20:00
3-rep-max bench press
20:00-30:00
3-rep-max overhead squat

RX:
EMOM35
1. 14-16 Wallball (9/6kg)
2. 6-8 burpee pull up
3. 14/10 cal row
4. 50 du
5. Rest

Scaled:
EMOM35
1. 10-12 Wallball (9/6kg)
2. 4-6 burpee pull up
3. 12/8 cal row
4. 30-40 du
5. Rest

RPE 4-4.5

Skaalaukset: wall ball->paino burpee pull up->tangon korkeus soutu->cal du->su

Huom! Ensimmäinen kierros toimii vielä lämmittelynä, joten siihen pienemmät toistomäärät/painot. Tavoitteena ylläpitää vauhti/toistot!

AMRAP3 x 4, rest 2 min:

RX
Set 1:
4 1-arm devils press alt. @22,5/15kg
8 wall ball @9/6kg

Set 2:
7/5 cal row
6-8 T2B

Scaled Set 1:
4 1-arm devils press alt. @17,5-20/10-12,5kg
8 wall ball @9/6kg

Set 2:
7/5 cal row
6-8 leg/knee raises