Warm Up
5 min cardio, add speed each min. Start very easily. Perform 3-4 burpees every min. (15-20 total)
then 2 x
10 romanian deadlifts + 10 deadlifts (second round 35/50kg)
5/5 lateral box step up + 5 box jump, step down
1:00 plank hold / :30 side plank hold R/L on second round

Strenght
Deadlift 2x5+2x3 reps@55-60-70-75% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-2.5 min bwn sets

Metcon
3 sets
15/12 cal air bike
10-15 double db bench press @rx dumbbells
10-15m farmers hold lunge walk @rx dumbbells
60 double unders (max 1 min)
rest 3 min bwn sets

Warm Up
2 rounds

2 min cardio machine
10+10 single leg RDL / Suitcase DL
10+10 single upright row / push Press
10/10 scapula rolls + kipping
20 alt leg v.ups

Partner Metcon
4 rounds
24/20 cal rowing/ski/Bike erg OR 240m (RUN together)
16 db snatches @rx dumbbell
16 toes to bars or 24 V-Ups
rest 4 min
4 rounds
24/20 cal rowing/ski/Bike erg OR 240m (RUN together)
16 db hang clean&jerks @rx dumbbell
16 toes to bars or 24 V-Ups
you go, I go!

tarkoitus mennä 80% effortilla, eli ei täysiä aina kun työskentelet.

E3M x 8 (alt a & b)

RX:
A) 2 Rounds:
2 bar MU

3-5 burpee
9 air squat

B) 200m run + 15 KB swing @24/16kg

Scaled:

A) 2 Rounds:
3-5 pull up
3-5 burpee
9 air squat

B) 200m run + 12-15 KB swing @24/16kg

RPE 3.5-4

Skaalaukset: pull up->jumping C2B/pull up run->matka KB swing->paino Huom! Liikkeet,toistot ja vauhti huomioiden rpe. Jokaisen intervallin jälkeen täytyy jäädä vähintään 60s lepoa.

3x2 hang snatch 70-80%
5x1 hang snatch Find daily technical heavy!!

4-5rounds:

15/12cal ski
12 Db snatch @22,5/15kg
9 high box jump over

rest 2min

Tavoitteena vauhdikkaat intervallit nousujohteisella tahdilla, EI ALL OUT!!

front rack reverse lunge alt. 3x12
* -lepo 2-3min
-vakio paino*

3 kierrosta aikaa vastaan:

30-20-10 Mavea 60/45kg
10 T2B
6 Bar over burpee

Outdoor workout

AMRAP 10
200m run
20 KB swing @24/16

Rest 4min

AMRAP 10
300/250m row
20 one arm DB hang clean & jerk 22,5/15

Jos on sateinen sää, niin treeni tehdään sisällä

IN TEAMS OF 2.
AMRAP x 25 MINUTES
100m Farmer Carry (tough)
1:00 Wall Sit (:30 each)
1:00 Plank (:30 each)
50 Cal Row/Ski/Bike
40 Sit-Ups

• Option: Add weight to wall sit and/or plank with weight plate
• Split work as desired

RUNNING RBG (PERFORMANCE)

EMOM x 16 MINUTES
MIN 1&2 - 400m Run / 1+½ x Stairs
MIN 3 - 1:00 Max Weighted Sit-Ups*
MIN 4 - Rest
*Hold DB across chest. GHD Sit-Ups Optional.

---

RUNNING RBG (FITNESS)

EMOM x 16 MINUTES
MIN 1&2 - 300m Run / 1 x Stairs
MIN 3 - 1:00 Max Weighted Sit-Ups*
MIN 4 - Rest

*Hold DB across chest.

• RPE 7
• Video: https://vimeo.com/924882840?share=copy