Uinti 500m
Pyörä 18,1 km
Juoksu 4,95km

Floor Press
8-6-4
Start moderate and build to mod-heavy.
After each set complete 15-20 Dumbbell Bicep Curls
RPE 7

In teams of 3:
300 wallball shots 20/14lb
240 DB Snatches 30/20kg
180 Burpee box jumps 24/20"
120 Snatches 50/35kg
60 Squat clean to thrusters 50/35kg

Split work as needed. Timecap: 40

AMRAP 5

Row 30/24 Calories
12 ROB

Rest 4 Minutes

AMRAP 5

3-6-9-12...
Kipping Leg Raise
Wallball Shots 20/14p

Rest 4 minutes

AMRAP 5

Row 12/9 Calories
30 ROB

Rest 4 Minutes

AMRAP 5

18-15-12-9...
Kipping Leg Raise
Wallball Shots 20/14p

Score : Reps

AMRAP 8

12 Double Dumbbell Deadlift 2x22,5/2x15kg
8 Double Dumbbell Squats 2x22,5/2x15kg
6 Double Dumbbell Burpees 2x22,5/2x15g
10/8 Calories Row or Air Bike

Chest Supported Dumbbell Row

8-6-4-4 As Heavy As Possible

Go Every 2:30

7:30 Front Squat + Barbell Circuit ( 14.10.2023 )

17:00 Clean & Jerk Technique
18:00 Front Squat + Barbell Circuit ( 14.10.2023 )
19:00 Mobility

”Tillman”

7 kierrosta
7 maastaveto 143/100kg
180m juoksu
15 leuanveto tiukkana

Aikaraja 35min

Valitse raskaahko maastavetopaino (75-80%) ja leuanvetoversio, tämän treenin pitää tuntua pitkältä ja raskaalta. Aikaraja pelastaa viimeistään ;)

20min amrap:

• 400m juoksu
• 11 raaka tempaus (N 30kg / M 42,5kg)
• 17 leuanveto
• 13 raaka rinnalleveto (N 30kg / M 42,5kg)

On the minute for 24min
1. 15/12 cal row
2. 50 double under
3. 1 round of "Cindy"
4. Rest