“Tilipa hyvinnii tappi”

AMRAP in 10 minutes:

ME Calories row
Overhead hold 50/35

Rest 1 minute

AMRAP in 10 minutes:

ME Burpees over rower
Ft. rack hold 70/50kg

Rest 1 minute

AMRAP in 10 minutes:

ME Calories row
Deadlift hold 100/70kg

Metcon (time)

“Blackjack”

For time:
20 Push-ups, 1 Sit-up
19 Push-ups, 2 Sit-ups
18 Push-ups, 3 Sit-ups
…until finally…
1 Push-up, 20 Sit-ups

Harjoituksen tarkoitus on kehittää kestovoimaa. Tavoite on tehdä annetut liikkeet mahdollisimman nopeasti.

AMRAP in 12 minutes of:
6 Squat snatches with DB. 35/25kg
10 HSPU
20m Farmer walk 20/10kg plates

10-9-8-7-6-5-4-3-2-1 reps for time:

Front squats 50/35kg
Dumbbell burpees 20/10kg (DB each arm)

500m row for time

For time:

Buy-in:
500m row

50-40-30-20-10 reps of:
Double-unders
Abmat sit-ups

Cash-out:
35 Box jumps 30/24"

Metcon (reps)

4 Rounds, every 2:00 min:
400/300m row & 800/600m bike
ME goblet squats 32/24kg

Alternate each round between rowing & cycling. Score is the total ammount of goblet squats.

Accessory:

Seated good mornings, 5 sets of 10 - heavy
Weighted step ups, 3-5 sets of 10/10) - heavy
Rest 120s between sets

"Metcon (quality)

Recovery workout

30 minutes for steady pace:
2-3 Skin the cats
30/24 Calories bike
6+6 TGU
30/24 Calories row"

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"Palauttava harjoitus.

Harjoituksen tarkoitus on edistää palautumista kovista harjoituksista. Tavoite on edetä sellaisella vauhdilla, että tulee hyvä hiki, mutta ei happoja. Yleisesti ottaen vauhdin tulisi olla sellainen ettei harjoituksessa ole henkistä tai psyykkistä kuormaa. "

Metcon (time)

30-20-10 reps for time of:
Knees to elbows
50 Double unders after each round.

Timecap: 6 minutes

Accessory:

Spend 20-30 minutes stretching

Run 800 m
30m bear crawl
30 Russian KB swings (24/32 kg)

Scaled WOD
3 rounds for time:
Run 400m
20m bear crawl
20 Russian KB swing