10 x 30s on / 15s off:
1. banded pull apart
2. ring row
3. alt. BB 1-leg deadlift
4. wide stance thoracic rotations
5. scap. pushup

Metcon (time)

10km row for time

10 kilometrin soudun uusintatesti.
Ota soudun jälkeen ylös aika sekä keskivertovauhti 500m. Vertaa viikon 47 lähtötasotestiin ja kerro kuinka kävi!

WARM-UP



12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press"

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SNATCH

Snatch, sets of 4.
No touch and go
No letting go
2 x same weight before adding more weight
Add weight until the movement starts to slow down.
Focus on technique and consistency
20:00 minutes. Lift every 2:00 min.

Snatch grip deadlifts, 3 x 6 (moderate)

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STRENGTH

Tempo back squats,

Build up to a set of 4 tempo back squats with 4 “reps in reserve” (RIR).
Tempo is (1:3:X:1), which means
1s descend, 3s pause at bottom, squat and reset.
Spend 15-20:00 minutes for this.

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(OPTIONAL) BONUS



3 Rounds of:

8-12 Strict pull-ups or bilateral bent over row
8+8 1-Arm dumbbell external rotations
10 Spanish squats
10 Dumbbell pull overs
10 Ironclad abs
10 Weighted back extensions or Reverse hypers.

WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS

Cleans & Thruster -complex:

Sets of 3+1 (3 Cleans + 1 squat clean into thruster).
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

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STRENGTH

Front squat,
Every minute on the minute for 10:00 minutes of: 3 Front squats @ 100% of the heaviest set of clean & thruster complex

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8+8 Floor seated Z-philly press with kettlebells
20 Weighted deadbugs
10 Banded glute bridges
10+10 Banded bird dogs
10-15 Heavy kettlebell swings

3x 6+6

Lisäpainoistumaannousu
Vatsakierto

30min parin kanssa max calorit laitteella

0-10min
Pyörä/soutu/hiihto, vaihto 200m juoksun välein
10-20min
Pyörä/soutu/hiihto, vaihto 6 seinällekävelyn välein
20-30min
Pyörä/soutu/hiihto, vaihto 15 boksinyli askellus 2 kplla välein

Tasainen ylläpidettävä vauhti harjoituksen läpi.

15 minutes of :

3 Negative Pull-Ups
5 Front Rack Sots Press
1:00 Dual KB or DB Frontrack hold, as heavy as possible

FOR TIME
400m Run
500m Ski/500m row/1000m c2Bike
400m Run
50 Push ups
400m Run
50 Ring rows
400m Run
50 Burpees
400m Run
500m Ski/500m row/1000m c2Bike (käytä eri laitetta kun alussa)
400m Run
150m Kettle Bells Farmers Carry.
400m Run
50 steps Sandbag walking Lunges
400m Run
50 Wall Balls.
– Time cap 45min

Scaled WOD
FOR TIME
150m Run
250m Ski/250m row/500m c2Bike
150m Run
25 Worm Push ups
150m Run
25 Ring rows
150m Run
25 Burpees
150m Run
250m Ski/250m row/500m c2Bike (käytä eri laitetta kun alussa)
150m Run
150m Kettle Bells Farmers Carry.
150m Run
25 steps walking Lunges
150m Run
25 Wall Balls.
– Time cap 45min

WU: AMRAP8:
45s erg
20m squat walk
5 inchworm burpee
10 banded press btn.

For time:
Dumbbell Front Rack Walking Lunge, 2x22.5/15 kg, 30 m
30 Dumbbell Facing Burpees
30 Dumbbell Hang Squat Cleans, 2x22.5/15 kg
30 Dumbbell Facing Burpees
Dumbbell Front Rack Walking Lunge, 2x22.5/15 kg, 30 m

Timecap: 12 mins