A. EMOM 20
1. 15-20 WB
2. 150m Run
3. 15 Box jump overs
4. Rest

- Rest 3 min. -

B. EMOM 20
1. 15-20 KB Swing
2. 250/200m Erg
3. 12 Burpee to target
4. Rest

2 Rounds for time - 3min rest between rounds.
400m Ski erg
800m bike

400m Run
20m Burpee broad jumps

400m Row
20m DDB front rack lunge
80m Farmers carry

30 Wall ball @6/4kg

TC 35min Rpe 4

Tämä on HYROX-tyylinen kestävyystreeni, jossa tavoitteena on tasainen työskentely kahden kierroksen ajan. Älä sprinttaa alussa, vaan löydä tasainen rytmi heti ensimmäisestä stationista lähtien. Pidä siirtymät hallittuina ja hengitys kontrollissa. Ensimmäinen kierros määrittää vauhdin – toinen kierros on sama vauhti, mutta väsymyksen kanssa.

A)
Deadlift

Build to a heavy 5 reps in 5-6 sets!
Touch n go reps today!

B)
For 2 sets
AMRAP in 7 mins of:
10/7 Machine Calories
5 Deadlifts, 60/45 kg
4 Hang Power Cleans, 60/45 kg
3 Shoulder-to-Overheads, 60/45 kg

REST 2 mins btw sets

3x 4+4
V2

AMRAP10:
45s erg
8+8 1-hand banded row
8 miniband hip thrust
8 narrow stance squat
5 scap pushup + pushup

*you can use the "rebound jerk" method

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

5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

DELOAD WEEK

A) Touch and go power clean and jerk
5 x 3 x 70% / go every 2 min

B) 3 rounds / rest 2 min
20-30s single leg reverse Chinese plank L
20-30s single leg reverse Chinese plank R
15-20 V-ups

OHS 5x4

5 sets:
3 Bench Presses
- Rest 2-3min btw sets
- Build by feel

5x2 (1 Muscle Snatch + 1 OHS)
- Go by feel
- Rest 2min btw sets