350 weighted step-ups (51 cm) (15/20 kg)

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Goal & Intensity
-Build sustainable long-duration stamina on a high box.
-Keep each rep steady and maintain a consistent pace.
-A steady grind that tests legs, lungs, and focus — the work adds up slowly and heavily.
-Switch the lead leg regularly and use your breath to control the rhythm.
RPE: 8-9 heavy and demanding, but manageable with pacing.
Why: Step-ups develop unilateral strength, leg endurance, and overall engine capacity that transfers to running, climbing, and metcon performance. Also because partner Chad 5.12.

Front Squat 1RM 1-1-1-1-1

Vertailut:
25.11.2013
24.11.2014
18.05.2017
13.03.2018
14.06.2019

Pause Overhead Squat
4 x every 2 min
3 reps - pause @ bottom 4s.

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Goal & Intensity
-light weight allows you to be at the bottom of the squat in full control and learn to keep in active position
-This is a primer for the main WOD

15 Mins to find Bench press 1RM
warm up with floor press if needed.

Varpaat tankoon

7min alkavalla minuutilla 30% max toistoista, 4. min lepo

Yritä lisätä viime viikon kokonaismäärään toistoja

AMRAP in 7 minutes
Burpees to a target

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Goal & Intensity
-Steady, continuous work for seven minutes.
-Aim to maintain a rhythm where each rep feels the same from start to finish.
-Start slowly – if the first 2 minutes feel easy, you’re at the perfect pace.
-RPE: 9 → hard and breathless, but you stay in rhythm.

narrow grip bench press
A) work up to a heavy set of 5 in 12min

B) 2 x 8
- leave 2 reps in the tank
- rest 3 min btw sets

E2MOM
6 x 3 hang clean

E2MOM
5 x 2 hang power clean

5 x (1 x Clean + 4 x Shoulder press) @ 80% (SP)

SO 2:00

Omatoimi:

Mikäli edellisellä viikolla sait tehtyä kaikki toistot, lisää kuormaa.