Press

4x8

E2,5MOM

3 rounds for quality (10min):

8+8 CPH plank lift (L+R) @ challenging variation
8+8 1-leg GHD hip extension OR 1-leg weighted* good morning
8 band assisted squat jump @ explosive

*esim. tanko niskassa tai levypaino rintaa vasten

Banded squat jump:

12 x 2min on / 1min off:

A)
10 DKB deadlift @ 2x20/12kg
6+6 DKB mixed rack reverse lunge

B)
10 box jump over
8 V-up
6 push up

C)
16 DB snatch alt. 1x50/35lb
10/8 cal erg

@ RPE 3
-> mixed rack:

16x 2min ON/1min OFF

A) AMRAP
7 Toes-to-bar
7 Pushups

B) Calories @Row

C) AMRAP
7 Double DB Thrusters
7/7 Alt. DB Curls

D) AMRAP
6x Shuttle Runs
2x Walking Lunges

E) AMRAP
7 Knee Hugs
7 Ring Rows

F) Calories @Bike

G) AMRAP
10 Wall Balls
5 Burpees

H) AMRAP
10 KB Swings
5 Box Jumps

Run 21,0975 km for time

Bench press 2x2

40min for Q:
25/18 cal ergo @easy pace
15/15m KB cross body carry
6/6 landmine cossack squat
20-30s ring plank hold

2min rest between rounds. Rpe 2.5-3 Huom! Vauhti ja painot huomioiden rpe.

Level 1.

2 rounds for time:
16 burpee over db
16 alt. db snatch @22,5/15kg

Level 2.
2 rounds for time:
12 burpee over db
16 alt. db snatch @17,5-20/10-12,5kg

Tc 6min

Treenin idea on puskea kovaa heti alusta asti. Valitse sellaiset toistomäärät/painot, että pystyt säilyttämään kovan intensiteetin.

AMRAP 10

20 sit up
10 push press@50/35kg
10 box jump over

6x kompleksi
2 nivusilta kyykkyyn 1 polven yltä kyykkyyn

Paino V2