Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
15 goblet squats
15 ring rows

Strenght
4 sets
5 front squat @50-65%
rest 1 min
5-10 hardened ring row
rest 2-3 min

Metcon
Emom 12 or 16
1) Cardio Machine x 40 seconds @moderate pace
2) American Kb Swings x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Burpees x 8-12 reps

EMOM8

1 Clean pull + 1 Squat clean Huom!

Painot noin 50-60% of 1RM clean.

EMOM10 (empty barbell)
1. 5 clean pull bellow the knee (slow)
2. 5 muscle clean bellow the knee
3. 5 power clean bellow the knee (2s pause et the catch)
4. 5 tall clean
5. Rest

Clean complex with light weight:
E2M x 6
2 clean pull (slow) + 1 power clean with 2s pause at the catch + 2 high hang squat clean

Huom! Kevyet ja tekniset painot (n.30-40% of 1RM clean)

EMOM9 Lower
1. 6 - 8 Hamstring curls on rower
2. 6 - 8 Goblet cyclist squat
3. 30/30s. Copenhagen plank

rest 2 min

EMOM9 Upper
1. 6 - 8 Strict pullups / chin ups
2. 8 - 10 Push ups - add weight 😏
3. 8 - 10 Hammer curl into press

2min On / 2min Off

5rounds:

12 hang power snatch @40/30kg
12 ttb

• remaining time max calorie row

Target 50-70s time to row / kiihtyvä tahti, ensimmäinen soutu selkeästi hallittu ja siitä kiihdyttäen jokaisella vedolla.

4 rounds for time
20 alt DB Snatch @22,5/15kg
20 Ring Rows
200 Meter Run/ 250m row
Rest 60s
Timecap: 16 mins

Goal: Challenging effort but minimal drop-off in split times - this means play smart with the ring rows in the early rounds.

Extra: Leaning Away Lateral Raise: 3 x 8-10 each. Rest 60s.

9 hand-release push-ups
150-m run
15 hand-release push-ups
150-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
150-m run
15 hand-release push-ups
150-m run
9 hand-release push-ups

Scaled WOD
For time: (treeni ulkona)
5 worm push ups
150-m run
10 worm push ups
150-m run
15 worm push ups
150-m run
15 worm push ups
150-m run
10 worm push ups
150-m run
5 worm push ups

EMOM 40
1. 15/12 Cal Row
2. 5 DB Burpee Box Step-Overs
3. Max Wall Walks
4. Rest
5. 15/12 Cal. Bike/Echo
6. 6 Double KB Snatches
7. Max Box Jump Overs
8. Rest

A) 4 rounds
6 strict chest to bar pull-up
Rest 1min
6 strict handstand push-up / 6-8 box HSPU
Rest 1min

B) 3 rounds for reps
1min wall walk
1min double DB hang squat clean 2x22,5/15
1min rest

*45s work on the minutes

Deadlift (18 mins )
6x2reps
- dead stop
- 85% across all sets
- perfect form
- 2-3 mins rest btw sets

Beginner option : 5x5reps , work on technique with moderate weight!