3 Rounds,
new every 3rd minute

10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold

Accessory
4 Rounds
30s work/30s rest
Heavy Kb swings
Grasshopper 10s + plank hold 20s
Tempo goblet squats

AMRAP 15
2 Rounds of “CINDY”
1 Round of “DT”

Rx: 70/50kg

Back squat proggis (week 3)

25 reps @60%1RM
20 reps @70%1RM
15 reps @80% 1RM

Voimakestävyysjakso = toistomäärät pitkiä, kuormat suhteellisen kevyitä. Noin parin minuutin tauot sarjojen välissä. Keskiviikkoisin seuraavat kolme viikkoa tämä proggis.

2 rounds
2:00 cardio
25 plate hops
10+10 One leg glute bridge :02 hold
15 air squats
10 ring row
5 push ups
5 burpees

Front squat
6x2 87,5-92,5%

Optional Accessory
GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Roll from front support to back support video
-5x in both directions

2) Inchworm video + handstand lean 3x5 video

3) Slow and controlled weight shifts for 5 min video video
-re-test the complex from week 3

4) Kick up to handstand for 5-10 min video
-if you have a mattress, try doing a handstand + forward roll
-you can also test doing a jumping press to handstand like last week (tuck/straddle/pike) video

5) Max handstand walk in 5 min
-compare to week 1

6) Max handstand hold
-with good form & facing wall
-record your time!

Back squat
3x2r
2 reps in the tank.
2min rest.

Wod
For Time
30 Burpee
100 Double unders
15 Burpee
50 Double unders

Endurance WOD

In teams of 2 for 40 minutes, partners work 30 s on / 30 s off basis:

40 KB taters 24/16kg
40 box jumps
40 cal row
40 sit-ups

One works, one rests.