DELOAD WEEK

Partner workout

AMRAP 30
20 ring row
30 burpee box step-up 60/50
40 medball ground to overhead
50 medball reverse lunge
60 sit-up

Share repetitions with partner as you like

0:00–5:00 “Bench and the wall”
0:00–2:00
Kilpailija 1: Max reps bench presses
Kilpailija 2: Max reps wall walks

2:00–3:00 Lepo (vaihtakaa painoja, jos olette sekapari)

3:00–5:00
Kilpailija 1: Max reps wall walks
Kilpailija 2: Max reps bench presses

RX: 35/50 kg
Scaled: 25/40 kg + skaalatut wall walkit

Tulos on kaikki wall walk- ja penkkipunnerrustoistot laskettuna yhteen.

Jäätävä polte, ilman Rennyy
6:00–15:00 “Jäätävä polte, ilman Rennyy”
3 rounds for time:
20 1-DB hang power cleans
60 double-unders
10 sync one-arm devil's presses

RX: 22,5/15 kg
Scaled: 10/15 kg, single-unders

Toinen kisaaja tekee DB cleaneja, kun toinen hyppää tuplia. Voitte vaihtaa roolia aina halutessanne, sekä kesken kierroksen että kierrosten välillä.

Tulos on juoksevassa kellossa näkyvä aika, jossa tulitte maaliin, tai yhteenlasketut toistot (kommentti kenttään)

Ikäryhmät:
Alle 18-vuotiaat:
RX: 25/40 kg
Scaled: 20/30 kg + skaalatut wall walkit | 10/15 kg, single-underit

50–59:
RX: 25/40 kg + skaalatut wall walkit | 10/15 kg, DUs
Scaled: 20/30 kg + skaalatut wall walkit | 10/15 kg, single-underit

60+:
RX: 20/30 kg + skaalatut wall walkit | 10/15 kg, single-underit
Scaled: 15/20 kg + skaalatut wall walkit | 5/10 kg, single-underit

B1) 10 min AMRAP
10 push ups
10 shoulder press 30kg/20kg
10 cal row

RX
2 SETS
2-3-4-3-2 Power Snatch @ moderate
4-6-8-6-4 Strict Handstand Push-Ups
-Rest 2:00 b/t Sets-

SCALED
2 SETS
2-3-4-3-2 Power Snatch @ light
4-6-8-6-4 DB Push Press @ moderate
-Rest 2:00 b/t Sets-
RPE 8-9

Total timecap: 15 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Triceps Foam Roll
1:00 Foam Roll Legs
-Rest as Needed b/t Sets-

B) Death by burpee & double under
8-10 burpee
10-15-20-25... double under or 20-25-30.. single under

*Every minute on the minute burpee + double unders
*Start every minute with 8-10 burpees and then increasing reps double unders. First minute 8-10 + 10. Next minute 8-10 + 15 etc. Continue until you don't have time to finis double unders.

For quality 8-6-4-2-2
Ring dip
Strict pull-up / ring row

15 min AMRAP
2-4-6-8-10…jne.
Power clean 35kg/25kg
thrusters 35kg/25kg
bar over burpee

A1) Stop front squats 3x4x65% (3s stop)
A2) Hang power clean 3x4x65%
A3) Split jerk 3x3x65% (same weight as clean)

RX
EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row/Ski + 20 Toes to Bar
MIN 3 - Max Overhead Squats @50/35kg
MIN 4 - Rest

SCALED
EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row/Ski + 15 Kipping Knee Raises
MIN 3 - Max Front Squats @ light/moderate
MIN 4 - Rest
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Shoulder Cars Against Wall
10 Banded Wall Walks*
-Rest as Needed b/t Sets-

*Start with a band around the wrists, facing the wall and place forearms/wrists on the wall, palms facing each other. Move one forearm slightly up without moving the other. Once the wrist is down, move the other forearm. Continue walking the forearms up the wall until the ribs begin pulling away from the hips. From there, walk back down. Make sure to round through the upper back, have a soft knee bend, and tucked hips.