“Sweet Sixty Zoli!”

Partner Workout

Buy in : 60 Syncro burpee

Then
60 cal row
60 Hang power clean @50/35kg
50 cal row
50 Clean & Jerk
40 cal row
40 Front squat
30 cal row
30 Thruster
20 cal row
20 Push jerk

Cash out : 60 Partner Deadlift @50/35kg

Timecap : 35 mins

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min

Warm Up
2 rounds
2 min cardio
3-5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 20 (2 rounds)
1) wall ball shots x 8-12 reps
2) dumbbell power cleans from floor x 6-8 reps @rx dumbbells
3) push ups x 4-8reps + 4-8pull ups/ ring row
4) db snatches x 8-12 reps (rx db)
5) rest minute
6) box jump, step down x 8-12 reps @50/60cm
7) weighted box step ups x 6-8 reps with rx db's
8) burpee c2b pull ups/pull ups x 3-5 reps
9) toes to bars/ strict knee raises x 8-12 reps
10) rest minute

Cool down
5-10 min recovery bike / air bike / jog&walk

7:00 Basic Endurance CrossFit
8:00 Snatch, Technique

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Deadlifts + Metcon ( 30.10.2025 )

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min

E90s x 10

5x3 clean
5x2 clean

(2s pause knee level)

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

25min voimamies kardiota porukalla

5min farmarikävely
5min hiihtolaite
5min raskaan pallon kantaminen
5min soutulaite
5min kelkanveto käsillä

3 hengen ryhmissä tee yhdellä pisteellä maksimitoistot/matka 5 min aikana

Raaka rive+Etukyykky+Ylöst.
6 sarjaa
-2+2+2

1 RM
Päivän paras