Tempauskompleksi

1 maasta 1 polven alta
(Raaka tai kyykkyyn, oman maun mukaan)

Nousu mukavaan tai max out!

4 x e3:30m:
3 front squat @ RIR 1-2
5 DDB resisted jumps
resisted jumps:

EMOM x 15 MINUTES (5 sets)
MIN 1&2 - AMRAP of...
7 Up-down
5 Strict Handstand Push-Ups
3 Front Squats from floor @70/47kg
MIN 3 - Rest

Pick up where you left off at the beginning of each AMRAP.
HSPU Option 1: Pike Push-Up. 2: box HSPU , Option 3: push up

For 3 sets:
In 4 mins do:
80 Double Unders / 120 single under
then in the remaining time, AMRAP of:
10 Dumbbell Lunges, 2x22.5/15 kg
10 Hand Release Push-ups

Rest 2 mins between each set.

Bench Press 5-3-3-3

Build to heavy 5 in 10 mins
--then--
3 x 3 @ 80-90%, every 2 mins

Warm Up
2 min of each cardio machine
then 2 rounds
3 inch worm + push ups
3+3 lunge elbow strech
6 burpees
6 db snatch + 6 db goblet squats

Workout
3 Sets
12/15 Calorie Row
7 burpee box jump, step down

3 sets
12/15 calories ski
8-12 db snatches @15/22.5kg

3 sets
9/12 calories air bike
7 front squats @2xkettlebells

alt time full set with partner, 3 times per set, time target per set is sub 1.5 min
after doing 3 sets one movement pair, rest 2-3 min and change to next one.

E5MOM x 5

20/18cal machine
50 DU
20 Db snatch

10min for quality:
10 squat to hamstring
8 scapular pull up -> 8 kip
6 caterpillar burpee
8 MB squat clean
20 päkiähyppy

36min for quality w/ partner, alt. btw a & b:
a) monostructural @ zone 2
b) 10 bb bent over row
10 s.a. kb shoulder press + 5 windmill, L
10 s.a. kb shoulder press + 5 windmill, R
10 kb pass through
10 ring Y-row

Treenin flow:
Toinen pareista aloittaa a:sta, toinen b:stä. Kun b on tehnyt kierroksen kaikki liikkeet, vaihdetaan paikkoja.

RPE 6 / zone 2 (60-70% HRmax)