Warm Up
2 rounds
2 min cardio (ski, row, ab)
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
45-60s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
30-45s hip bridges with pause at top
then start strenght part

Strenght
2 Sets (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
8 Pause Bench Press + 8 weighted Strict Pull Up
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 50/20%
Set 2: 60/30%
Set 3: 70/40%
Set 4: 55/25%
Set 5: 65/35%
Set 6: 75/45%

Metcon
12 min amrap with partner
30/24 calories ski or air bike
10 wall walks
30 kb swings @16-24/24-32kg (eye level, not american style)
you go I go!

Kyykky 3x70%, 3x6x50%

Etuheilautus 3x30

SitUps 3x30

(Syvä)kyykkyhypyt x50 AFAP

Easy pace workout

2 rounds

5min easy row

5min AMRAP:
5 burpee box step-up
10 plate ground to overhead
15 glute bridge

5min easy row

5min AMRAP:
5 burpee box step-up
10 v-up / tuck-up
30 single-under

*Try to keep steady pace through the workout

FOR TIME
2 ROUNDS
15 Push Press (43/30kg)
15 Box Jumps (50cm)
15 Up-Downs
Immediately Into...
2 ROUNDS
12 Push Press (50/35kg)
12 Box Jumps (60/50cm)
12 Up-Downs
Immediately Into...
2 ROUNDS
9 Push Press (60/43kg)
9 Box Jumps (75/60cm)
9 Up-Downs

RPE 9, Time Cap 17:00

1-2-3-4-5-6-7-8-9-10 reps, for time of:
Shuttle Run, 20 m (2x10m = 1rep)
Dumbbell Hang Power Clean, 2x22.5/15 kg
Dumbbell Shoulder-to-Overhead, 2x22.5/15 kg

Timecap: 15 mins

The weight of the DBs should allow to go unbroken for most of the rounds.

AMRAP in 30 minutes
From 0:00-10:00, AMRAP of:
3 Bar Muscle-Ups
6 V-up
9 Air Squats

1min rest

From 10:00-20:00, AMRAP of:
3 DDB hang power clean
6 DDB front squat
9 Push up

1min rest

From 20:00-30:00, AMRAP of:
3 Devil Presses

6 Dumbbell Front Rack Reverse Lunges

9 Box Jump Overs @60/40kg

DB = 2 x 22,5/15kg

RPE 4-4.5

Skaalaukset: Bar mu->jumping bar mu V-up->tuck up Push up->kulmaa säätämällä DB liikkeet->paino

Treenissä tehdään kolmen 10min amrappia. Amrapit tehdään ygig per kierros. Valitse sellaiset painot/skaalaukset, että pystyt liikkumaan reippaasti ja säilyttämään kovan intensiteetin.

Easy pace workout

For 40min
Person 1: 1 round
20 KB swing
15 sit-up
10 down-up
50 single under
Person 2: Easy row

Alternate when 1 rounds of movements is ready

If you feel tired today you can go @ HR Zone 2-3 or If you want to go allout then you Go ! !

AMRAP 20

Row 2024m
12 Rower over Burpees
15 Wallball 20/14p
16 Dual Db Deadlift 22,5/15kg

Rest 5 Minutes

AMRAP 20

Bike Erg 2025m
12 Burpee Box Jumps 24"/20"
15 Push-Ups
16 Pistols

Deadlift 3x2x90%

BENCH PRESS / OR STRICT PRESS

6-4-2-2

E3MOM / 1-2REP IN TANK