Warm up 10 minute:

20 Deadbug
5 Push ups
20 Air Squat
3 downward dog
10 Knee raise run

3 rounds

*10 reps of single leg raise + single leg raise + double leg raise in stradle
(30 reps together)

*10 reps of diagonal sit up + sit up + diagonal sit ups
(30 reps together

*30 reps of plank leg twist & swing

TC 10 min

5 rounds, rest 30sec between movements:

1) 5-10 Goblet Squat Curl
2) 20 Mountain Climber
3) 2+2 TGU
4) 20 KBS
5) 5-10 Chair Dip

Choose the rep scheme to fit your fitness level and gear!

SESSION 3

Run 40 Minutes Effort level: 7/10 Pace: Half marathon Ideal surface: Trail or variable terrain

Lämppä 2 rds

2-3 min easy jog
Standing knee hugs 5 reps/ side
table tops 5 reps
toe tap walk 5 reps/side (heel touching)
single leg "airplane" 5/side (pause at "top")
quad pull 5 reps/side

Running workout
8 rds (total time 48 min)
3 min easy pace run
3 min moderate pace run

-viime viikkoseen progressio +1 min "moderate vauhtiin"
-jos käytät sykevyötä niin "easy pace" PK-vauhti ja moderate VK1.
-mikäli ei ole sykevyötä niin "easy pace" pystyt helosti juttelemaan ja "moderate pace" vaikeutuu vähän jutteleminen.

Cooldown 8-10 min ravistelu/kävely.

Warm Up: 2-3 Rounds
8 good morning
8 kangaroo squat
8 air squat
8 Kbs/ DB swing
*
Strength, 3-5 rounds

8+8 DB/KB bulgarian split squat + 6-8 goblet squat (Tempo 40X0)

rest 1-2min between rounds
*
Metcon

50-40-30-20-10
Goblet squat
20 sit up after each set of squats

5x5 Barbell bent over row

50 dippi
800 juoksu
40 T2B
800 juoksu
30 pistooli/jalka
800 juoksu
20 HSPU
800 juoksu
10 MU
40min time limit

5 RDS, AMRAP

60 sec on, 30sec off

KB swing 32/24kg

Bar MU

Wod
3 Rounds
Row 1 min (increasing pace)
Strict Bar Dip 4-8
Rest 40s
Burpee 12
Strict pull up 4-8
Rest 40s