AMRAP 5

10-13-16-19... Kettlebell Swing 32/24kg
3-6-9-12... HR Push-Ups

4 SuperSets x Every 3:30

8 Pendlay Row
14 Biceps Curls w/DB´S. Alternating

Strict Pull-Ups

1-1-2-2-3-3 ( Band assisted/Weighted )

Go Every 2:30

10min AMRAP YGIG

Kalorit

RX:
1. 1 Legless rope climb + 1 Rope climb
2. 12/9 Cal row
3. 10-12 T2B
4. 5-10m HS walk
5. Rest

Scaled:
1. 1-2 Rope climb
2. 10/7 Cal row
3. 6-8 T2B or leg/knee raises
4. 1-2 Wall walk or 10-12 Wall facing shoulder taps
5. Rest

RPE 3

Huom!
Idea tehdä teknsiä ja laadukkaita toistoja, joten liikkeet ja toisomäärät sen mukaan.

Strict Chin-Ups

3 x 5
2 x 2
2 x 1

Use Band Or Weights

Go Every 2:30

PERFORMANCE
5 x 3:00; Rest 1:00
50 Double Unders
25/20 Cal Bike/Row/Ski
Max Alt. Pistols w/ Time Remaining...

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FITNESS
5 x 3:00; Rest 1:00
75 Single Unders
20/15 Cal Bike/Row/Ski
Max Air Squats w/ Time Remaining...

• RPE 7
• Video: https://vimeo.com/868236575?share=copy

2 rounds: 2min ON/1min Off
1) c2bike
2) air squat
3) row
4) kbs
5) ski
6) sit up
7) echo
8) up&down
9) DU
10) 400m run

Score = total reps

Front squat

3x12 70-80%@1RM

Every 90s x 8 (Alt A & B)

A) 4-4-3-3 Ring dip V.1 (2-1-X-1)
B) 4-4-3-3 Pull up V.1 (2-0-X-1)