PERFORMANCE
FOR TIME
60/50 Cal Bike/Row/Ski
50 Back Rack Alt. Lunges @42,5/30kg
5 Rope Climbs
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
3 Rope Climbs

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FITNESS
FOR TIME
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges @30/20kg
1-3 Rope Climb or Half Climb or 8 x Floor to Stand
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
1-2 Rope Climb or Half Climb or 6 x Floor to Stand
30/25 Cal Bike/Row/Ski
20 Back Rack Alt. Lunges
1 Rope Climb or Half Climb or 4 x Floor to Stand

• RPE 7
• Video: https://vimeo.com/861209350?share=copy

Farmer Carry 4 x 100 Meters. Rest 90s
- Increase from last week
+
Barbell Side bend 3 x 6-8 each. Rest 60s.
- Keep hips fully extended in the frontal plane
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups @heavy DB, box 61/51cm
21 Anchored Sit-Ups

Video: https://vimeo.com/775726478

10:00: Rope Climb Practice

• Focus on learning new and faster techniques!
• RPE 4

POST-WORKOUT SKILL
EMOM x 7 MINUTES
Unbroken Toes To Bar or Hanging Knee Raise*

*Rep Options:
3 Reps
6 Reps
9 Reps
12 Reps

Warm Up
2 rounds
2 min cardio
5+5 reverse lunge + rotation
2 wall walks + 30s plank hold
10 scapula pull ups (hold 1 sec on each rep)
10 tempo goblet squats
10 kb swings

Strenght
Back Squat 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
12 min amrap
12 front squats @50/35kg (or max 40% of 1rm)
12 kipping hspu / strict hspu on box
12 toes to bars / 24 hanging knee raises

1kierros aika vastaan.

Emom 24

1) 30s Naruhyppyjä
2) 30s HSC käsipainoilla tai kuulilla
3) 30s T2B
4) Lepo

Warm Up
2 rounds
2 min cardio
10 pass through + 10 band pulls
10 supermans with band
20+20m single arm kb oh carrying
10 burpees

Strenght (15-20 min)
Push Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon (30min)
Teams of 2
1) 2000/1600m ski
2) 2000/1600m rowing
3) 4000/3200m bike erg
Once per machine, switch partner every 40-45 sec.
rest 2 min bwn sets. Time cap per set is 8 minutes.

Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for clean&jerkand start warm up lifts.

Strenght
Squat Clean&Split Jerk 3-3-3-3-3 reps@65-75% of 1rm
go new set every 2-2.5 min

Metcon
4-5 sets
250m run
rest 1:1 or alt time with partner