Warm up: 3-4 rounds
3-5 inch worm + push up
10-20 mountain climber
10-16 hollow rock
*
Emom15
1) 5-10 push up
2) 6+6 door frame row / 4-8 table row
3) 20-50s plank hold
*
Handstand practice, 3-4 rounds
1) 10-30s handstand hold
2) 4-12 shoulder taps
*
Optional:
20-40min run or walk (easy / moderate pace)

EMOM 20
(1) 8 Overhead Squats
(2) 12-15 Toes-to-bar
(3) 5 Devils Presses
(4) 8-12 Ring Dips
(5) Rest

Muscle up / Chest to bar / Pull up:
40% UB + 40 DU's
Rest 60s.
30% UB + 40 DU's
Rest 60s.
20% UB + 40 DU's
Rest 3min...

• Ohjeistus:
• Suorita voimisteluliike aina putkeen ilman breikkejä. Pyri suorittamaan tuplat välittömästi perään.
• Valitse oman tasosi mukainen liike (MU/C2B/PU)
• Voit halutessasi myös vain harjoitella liikkeiden tekniikoita.

4x4 reps @55,60,65,70%
rest as needed bwn

Lämppä

6-8 min easy jog

then 2 rds
quad pull walk 10m
table top walk 10m
hip opener 5/5
hamstring opener 10m
calf raises 10 reps

Running workout
60 min easy pace run

-jos käytät sykevyötä niin "easy pace" PK-vauhti
-mikäli ei ole sykevyötä niin "easy pace" pystyt helosti juttelemaan.

Leuanveto myötäote.
3 x maksimitoistot.
2min lepo sarjojen välissä.
tulokseen yhteistulos, kommenttiin sarjojen tulokset.

8 min Emom
2 pos Snatch 70-80%

Lämppä:

3 rds
10 wrist circles (5/5)
30 singles (15/15)
5 burpees
20m/ side OH carry
6 reps Single arm DB row

---

A.) Strict pull-up 5 sets
6-10 reps
rest 1.5 min between
-ei tartte olla UB
Skaalaukset:
-negatiivinen
-ring/table / inverted bodyweight row
-DB/Backpack tempo pause bent over row

---

B.) HS hold 4-5 sets (practise)

HS hold by the wall 30 sec
Free HS hold max holds of the day'
rest as needed between

---

C.) 5 rds
4 TGU (2/side)
15 DB/KB swings (Russian)
20 alternating toe taps (10/10)
40 DU ( 40 Jumping jacks)

Lämppä:

Treenivideo:

Warm up
2 rounds
40 high knees
20 shoulder taps on push position
20 deadbugs
:30 wall sit
5 push up + inch worm
10 bodyweight single leg RDL

Workout
Working with 1 kettlebell/dumbbell (you can choose
to do more reps with lighter weight or smaller reps
with heavier)
rest 1-2 min between sets, 2-3 min bwn movements.

Turkish get up 3x3-5 reps/side
Single arm row 3x8-12 reps/side (tempo 2s pulling 1s pause 2s lowering 1s stop)
Windmill 3x8-10 reps/side
Snatch from hang/floor 3x8-10 reps/side
Do suitcase deadlifts and toes to kb as an superset:
4 rounds:
Suitcase Deadlift x8-12/side
Toes to KB (vatsaliike) x8-12 reps (control movement and you core muscles)

Then 8 rounds of 20 sec work / 10 sec off
Max reps of : Russian twists

Cool down / Mobility
2-3 min of jump rope
2:00 prayer pose (low back and lat strehing)
2:00 v-sit streching (moving side to side)
1:00 side strech (R/L)
2:00 triceps strech (R/L)
2:00 forearm strech (R/L)

Weighted dips 5x4