10 min for quality:
2 min erg + 2 min SU/DU
Rest of time:
10 cossack squat low switches
5+5 squat rotations with band
8 prone swimmer

Cossack squat low switches:

Squat rotations with band:

Prone swimmer:

Complete 6 sets, alternating A and B

A)
In 3 mins, for max reps of:
Row 500/400 m
max reps in remaining time Wall Balls, 9/6 kg,
-- Rest 1 min --

B)
In 3 mins, for max reps of:
Bike 1000 m/ Ski 500m , Echo bike 28/24 cal
max reps in remaining time target Burpees
-- Rest 1 min --

FINISHER
3 rounds for quality of:
Chinese Plank, 1 min
Side Plank + Lateral Raise, L 30 secs/R 30 secs
Hollow Hold, 30 secs
20 Tuck-ups
Rest 1:30

Hollow hold / Tucked hollow hold

As short rest as possible between exercises.

On a 25-minute clock, 5 rounds of

• Row for 50 seconds, rest 10 seconds
• Row for 40 seconds, rest 20 seconds
• Row for 30 seconds, rest 30 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 10 seconds, rest 50 seconds

Scaling

There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athlete should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option

On a 20-minute clock, 4 rounds of

• Row for 50 seconds, rest 10 seconds
• Row for 40 seconds, rest 20 seconds
• Row for 30 seconds, rest 30 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 10 seconds, rest 50 seconds

Beginner Option

On a 15-minute clock, 3 rounds of

• Row for 50 seconds, rest 10 seconds
• Row for 40 seconds, rest 20 seconds
• Row for 30 seconds, rest 30 seconds
• Row for 20 seconds, rest 40 seconds
• Row for 10 seconds, rest 50 seconds
  

LIGHT WEEK 1/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

20× FLOOR plate/light barbell PULLOVER liike tehdään suorilla käsillä ja jalat pidetään suorana kohti kattoa koko sarjan ajan

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch koko liikkeenajan lantion hallinta säilyy neutraalina ja tee pumppausten jälkeen yhdelle puolen kerrallaan jalkaterän nostot 10×

10×/side SIDE SQUAT with 1-ARM LATERAL RAISE DB/PLATE *jalat leveässä haara-asennossa - dynaaminen liike - sivukyykky yhdistetty yhden käden vipunostoon vartalon ojentuessa, kuorma suoran jalan puolella, kyykkyyn mennessä vie kuormaa ylhäältä alas lähelle koukistuvan jalan säärtä

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

--

video: PLATE PULLOVER - tee liike jalat suorana kohti kattoa

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

---

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet, *use straps
2× 1+1+3@barbell, 3-4× 1+1+3@50%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, 1+1+1+1@48-52%, 1+1+1+1@52-57%, 2× 1+1+1+1@57-62%, rest btw sets 2min

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ECCENTRIC BACK SQUAT *3-5 sec slow down
3@barbell, 2×3@50%, rest btw sets 2-3min

BACK SQUAT
3@up to 71-76%, rest btw sets 3min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

video: ECCENTRIC BACK SQUAT

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ACCESSORY FULL BODY WORKOUT
note: 2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds:
12x ROLL ABS
12x GOOD MORNING *low bar, knees bend
12x SEATED CABLE ROW CLOSE GRIP
6+6x KICKSTAND SQUAT *DB

--

video: GOOD MORNING 2:02

video: SEATED CABLE ROW CLOSE GRIP

video: KICKSTAND SQUAT

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KEHONHUOLTOA!

3 sets of:
DB Bench Press x 10/10/8 reps @ 3010
Rest 90 seconds
Single Hand DB Bent Over Rows x 10/10/8 reps @2010
Rest 90 seconds

5 sets:
2 x (1 Clean Pull + 1 Power Clean)
- build up to 5 working sets over 70% of 1RM Power Clean
- Rest as needed between sets.

Every 3:00 x 5

T2B / V-Up
Burpee
Max Cal Machine
Round 1: 16 Reps
Round 2: 14 Reps
Round 3: 12 Reps
Round 4: 10 Reps
Round 5: 8 Reps

Score: Your Total Calories

1 max korkea boxihyppy

Kyykky 3*10

5 Rounds:
A) 8+8 1-Legged KB/DB Deadlift
1min Rest
B) 30-45sec Double KB Front Rack Hold
1min Rest

• Go with easy/moderate weight. Focus on movement.