EMOM30

20-40 sec Handstand Hold / Pike hs hold
5-10 Wall Ball
12-16 Cossack Squats
40 sec Windmill
5-10 Burpee
REST

30s. each movement 3-4 rounds, rest 30s. b/w exercises.

• Hollow Sliders on bench. Can be done on a rower as well

• Hollow jump to support

• Front Lever Pull Down Holds

• Hollow hold

Sliders on rower: maintain your hollow position and focus on small but controlled movement.
Jump to support: bar on shoulder hight, keep arms straight and have hollow position in the final position
Front Lever Pull Down Holds: use a band that allows you to focus creating the movement from the lats only. rest of the body maintains hollow position. imagine to push the bar down with your palms and getting your head as high as possible.
Hollow hold: make sure to keep your lower back on the floor, scale to dead bug if must.

6 x E6MOM

500/450 m Row / 1000 m/900 m Bike Erg
400 m Run

Aikaa vastaan 3 kierrosta:

10 Mavea 70/50kg
8 BMU/C2B/Leuka

TC: 7min

AMRAP 15
4-8-12-16-20-... Toes-to-bar
2-4-6-8-10-... Handstand Pushups
25-25-25-…. Double Unders

Sawo Triathlon

5x6min ON/3min OFF

A) AMRAP 6
30 Double Unders
15 Situps
6 HR Pushups

B) AMRAP 6
12/9 Cal. “Bike”
12 Wall Balls

C) AMRAP 6
15 KB Swings (heavy)
12 Goblet Squats (heavy)
9 Pullups

D) EMOM 6
Alt
1) 40sec SkiErg
2) 40sec Alt V-ups

E) 1K Row
+ max reps in the remaining time of
Devils Press into Box Step Overs 2x22,5/15kg

AMRAP 10

Run 150m
Rest 0:30
20 Double Unders / Box Jumps 20"

EMOM 12
3-pos. Clean
(Clean + Hang Clean + Hi-hang Clean)

Focus on technique

4 Rounds
20s Bike Sprint
10 Russian Swings HEAVY
Rest 2:00
– Goal: HARD push each round.