Vaihteluviikko 5
25min laadukkaasti

6-8 Reverse NHC
6-8 Takareidet soutulaitteen avulla
6+6 Sivutaivutus kahvakuulalla
6+6 Sivukyykky
90s Kevyt kone tai hölkkä

Strict Chin-Ups

3-3-3-2-2-1-1-1

Go Every 2:00

E4MOM x8, alternate between a, b, c & d:
a) machine

b) "AMRAP":
10 s.a. devil's press
10 box step up
10 sit up

c) machine

d) "AMRAP":
10 (goblet) cossack squat (1 rep = both legs)
10 push up
30s long lever plank
- aloita AMRAPit aina alusta

RPE 6-7 eli rauhallinen tahti. Toki, jos tuntuu että irtoaa niin tästä saa myös todella kovan treenin kaasua painamalla.

Deadlift

3x10

E3MOM / 3+ REP IN TANK

A. AMRAP6
16 SYNC Box jump overs with step down
3/3 SYNC SA DB Devils press @22,5 / 15kg

rest 2 min

B. AMRAP6
30 Cal ski erg
20 KB goblet squats @24/16kg
10 KB Swings

rest 2min

C. AMRAP6
”I go, you go”
10 Wallballs
8 Deadlift @60/40kg

rest 2 min

D. AMRAP6
*1 partner must hang in rack while other partner doing:
10 Cal row
5 Burpee over rower

Bench Press
6 x 5 @55-65% of 1RM, every 60s.
- Speed focus
- Little bit heavier than last week

5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.

Scaled WOD
10 x 1:00 rounds:
5 back squats
Push-ups from the knees/Push ups
– Rest 1:00 between rounds.
– Score is total push-ups.

Eight Tabatas in 39 minutes

Tabata Thrusters 42,5kg/30kg
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans 60/42,5kg
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts 90/65kg
1 minute Rest
Tabata Handstand Push-Ups
1 minute Rest
Tabata Kettlebell Swings 24/16kg
1 minute Rest
Tabata Row Cal.

AMRAP7
3-6-9... pull up (anyhow)
4-8-12... (elevated) push up
5-10-15... air squat

Back Squat

8 x 1 @ 80 - 85%

Go Every 2:30