semi kevyitä

DELOAD WEEK

On the minute for 30min
1. 6-8 KB swing 24/16 + 6-8 line over burpee
2. 45s easy jog
3. 6-8 KB squat 24/16 + 6-8 sit-up
4. 45s easy row
5. Rest

4 x EMOM 8 (40s on / 20s off), REST 2
A)
1: bike cal
2: wallball 9/6kg

B)
1: box step over
2: DKB hang clean 2x20/12kg

C)
1: row cal
2: burpee over rower

D)
1: du/su
2: sandbag carry @ moderate weight

RPE 3.5
-> kerran kaikki emomit läpi
-> pyri liikkumaan tasaisesti
-> pilko toistoja tarvittaessa

3 squat cleans
1 jerk

scaled WOD
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads

12 x 40s on / 20s off:

1. erg (increase pace every round)
2. 5-10 kip swing -> knee raises/leg raises/t2b
3. burpee
4. 20s+20s plate windmill
5. box step up -> box jump over
6. hollow to arch

5-10min Row/Bike/Airbike
Then 3 rounds:
10 Wallball
10 KBS
10 Plank Hold with KB Drag video

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Squat Flow with a Plate video and Thoracic Flow video

CONDITIONING
4x 6min AMRAP, 3min rest between:

Bike 2k or Row 1000m 
Remaining time AMRAP of:
30 DU
5 Power Snatch @40/30kg

Overall RPE 3-4, this is not all out!

Target: all rounds within 5 reps

5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Snatch
5+5 Windmill video
10-20 Banded Good Morning video
10 Air Squat Cross Kicks video

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5+5+5 Wall Squat video + 30sec Banded Lateral Walk video

CONDITIONING

6min VO2max test

Row/Airbike/Bike 6min with max effort. Score is your average Power Output (=Watts) and/or your average pace. Make sure you can check the score after 6min!

Warm-Up well: 5min easy pace, then 10sec sprints and 50sec recovery for 5-8 sets. You need to be ready when the test starts! 5-10min cool down with easy pace after test.

RPE 5, maximum effort.

For time:

100 Power Clean (50/30kg)
Assault 20/15kcal every 3min. WOD starts with assault.

You should have more than a minute time to do power cleans. If not, scale the calories.

Badasses scale the loadfing to 60/40kg

RPE 3-4