WORKOUT OF THE DAY:

---

Metcon (time)

1600m run for time.

Harjoituksen tarkoitus on kehittää maksimikestävyyttä ja tavoite on juosta 1600m aikaa vastaan.

---

WARM-UP:

---

1600m jog

2 Rounds of:
20m Bear crawl
20m Duckwalk
20m Samson’s stretch
20m Fence overs
20m Fence unders
20m Glute stretch

Specific warm-up:
1000m run
1-2min rest
600m run
1-2 min rest
400m run
5 min rest

Taukojumppa 1130
Ohjattu lämmittely 1700
https://zoom.us/j/7594162178
ZOOM salasana 530247

Warm-Up:

3 sets
30 sec jumping jacks
crab extension 10 reps
easy push-ups 6-10 reps
DB/KB/backpack high pull 10 reps/side
15-20 sec hollow hold

---

Workout

EMOM 30 (maksimissaan 45 sek työtä)
Min 1: Alternating DB clusters 12 (6/6) reps
Min 2: Dips / Strict ring dips 8 reps
Min 3: Alternating Hang DB snatches 12 (6/6) reps
Min 4: Lying leg lifts 15-20 reps
Min 5: Mountain climber 40 reps (20/20)

-Dippien ei tartte olla UB
-mountain climberissa polvi osuu jokaisessa kyynärpäähän.

Speed!

Sprint 10 x 20m

Send Off 2:00

4 Rounds for quality
8/8 1-Legged deadlift w. kb/db
8 Sliding hamstring flexion
8 Natural leg extension

4 rounds, every 2,5 min

8 x mini leg lifts in hollow hold
8 x leg lifts in hollow hold, toes pointing to the sealing
8 x 4 side steps in plank hold.

The remaining time of each 2,5 min is max reps of burpee back rolls. If you wish extra challenge, do alternate single leg burpee back rolls

Ps. video is kind of funny because it was like 10th shot that was even nearly ok....

The result is no. of burpees

1000 reps

For time
100 Air Squats
100 Pushups
100 Lunges (alt.)
100 Sit-ups
100 Down Ups *
100 Step Ups (alt.)
100 Plank to Pushups
100 Russian Twists
100 Jumping Jacks
100 Back extensions

*Burpee, without the Pushup-part. Only down to straight arms and up to standing position.

Note: You can do the reps in any order and sets You like, as long as You accumulate the total number of reps of each exersice.
For example:
5 rounds, 20 reps of each
Or
10 rounds,10 reps of each

15x
new complex every 45sec
Power Snatch + Overhead Squats

• Don’t go up to failure, keep the technique and depth

Warm up: 2-4 rounds
5+5+5 wall quat
10 Kbs/ Db swing
10 KB/FB reverse lunge
10 mountain climber
*
3-5rounds DB/KB
10+10 bulgarian split squat + 6-8 goblet squat (tempo 40X0)
*
For time:
6rounds
20 Kbs/Db swing
20 goblet squat
20 mountain climber

Tempo lower body strength:

3 rounds of:
bulgarian split squat x 8/8 @3131 tempo (or add load kb db without tempo)
rest 60 secs
sumo squats x 8 @ 3131 tempo (or add load db, kb without or with tempo)
rest 60 secs
wall sit 60 secs
rest as needed

B.
10 Rounds for time;
30 Air squats
10 burpees

PK: Pyöräile Tuusulajärvi ympäri TAI

Juoksu 5-10km