Metcon (time)

For time:

1 Sumo deadlift high-pull (75/55 lb)
2 Thrusters
3 Push press
4 Power cleans
5 Power snatches
6 Kettlebell Swings
7 Pull-ups
8 Knees-to-elbows
9 Box Jumps
10 Double-unders
11 Burpees
12 Overhead squats

Timecap: 30 minutes.

”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.”

Shoulder press
In 15 minutes:
Work up to 1RM

3 Rounds of:
7 Power Snatches 50/35kg
10 Box Jumps
+
3 Rounds of:
15 Overhead Squats 50/35kg
10 Toes-to-bar

For time:
80 sync. thrusters
80 cal row
40 sync. thrusters
40 cal row

Time-cap: 15 min

RX: 20/30 kg
Skaalattu: 15/20 kg

Thrusterit synkronoidaan yläasennossa. Soudun saa jakaa vapaasti. Kaikissa sarjoissa ja ikäryhmissä on samat kalorimäärät.

Ensimmäinen tulos on ensimmäisen setin yhtäjaksoisesti suoritetut thruster-toistot. Toinen tulos on koko suoritukseen kulunut aika.

IKÄRYHMÄT:
Masters 50–59, 60+:
RX: 15/20 kg
Skaalattu: -

Lajivideo, standardit ja tuloskortti löytyvät täältä.
Video, standards and scorecard here.

A. 18 min for Quality
8–10/arm Single Arm DB Benchpress
10–12 Counterbalance Squats
10–12 Bent Over DB Raises
10–15 Banded Triceps Extensions

Rest 3-4min

B. EMOM 18
1) 8–12 Burpee to target
2) 45 sec Max Cal. Bike
3) Rest
4) 8–12 Double KB Thrusters
5) 45 sec Max Cal. Row
6) Rest

A. In a 6min Window
1000/850m Row
10 Burpee over rower
+
Max Cal in the remaining time

Rest 2min

B. EMOM 6
1) 5-8 Double KB Hang Clean & Jerk
2) 5-8 Strict Pullups

Rest 2min

C. AMRAP 6
3 Wall Walks
9 Pushups
27 Squats

Rest 2min

D. Max Cal Bike in 6min

Rest 2min

E.EMOM 6 (40/20)
1) Ski
2) Plank hold

Rest 2min

F. 6min for Quality
With Double DB
10/10 Bent over Rows
10/10 Hammer curls
10/10 Presses

4 rounds in groups of 3

3 wall walks
6 high box jumps 75/60cm
18 V-ups

Clean & Jerk from blocks
9 x 2+1(2 cleans and 1 jerk) @ 65-80%
Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

E4MOM x5:
5-10 jumping BMU (low / high bar) / 2-5 BMU (Advanced: AMRAP UB BMU)
10 heavy KBS (32/24)
5+5m walking lunge (32/24, weight anywhere)

Lungeissa sama kuula kuin swingeissä.
RPE 7-8, tavoitetyöaika <2min / intervalli. BMUt 1-2 sarjassa, muut UB.

WU: AMRAP8:
45s erg
8+8 1-leg KB dl
10 scorpion stretch alt.
5 low box jump