Technique
12min Time to Practise
HSPU / HSW / Ring Dip

20min AMRAP

400m Juoksua/konetta
8 Burpee Kp:n ylitystä
20 Istumaannousua
30 Tuplaa/Sinkkua
8 Kp HC&J (2×painoa)

Deadlift 1x2

3 yritystä, maksimipaino:

• 3 rinnalleveto → 2 etukyykky → 1 työntö (shoulder-to-overhead)

20 rounds for time:

• 5 push-ups
• 5 squats
• 5 sit-ups

17min amrap:

• 5 raaka tempaus (N 42,5kg / M 60kg)
• 10 burpee
• 15 wall-ball 3m (N 6kg / M 9kg)
• 20 tuplanaruhyppy

As Many Reps as possible in 11 minutes of :

10 Deadlift
30 Double Unders
6 Toes To Bar

Barbell 120/90kg
Masters 45+ 100/70kg

IGYG

HEIKKI ID 60v JUHLAWOD
60min AMRAP
2-3 henkilön tiimit (you go, I go)

60cal Ergo
60 Push up
60 Wall Ball
60 Ring row
60 KB Swing

60cal Ergo
60 Hspu/pike push up
60 Front squat (20/30kg)
60 Pull up/Ring row
60 Hang power snatch (20/30kg)

60 cal Ergo
60 Push press (20/30kg)
60 OHS (20/30kg)
60 Toes to bar/sit up
60 DL (20/30kg)

60 cal Ergo
rest of time max reps BURPEES

Pk
1 h
3 min kävely
2 min juoksu

Liikkuvuus

EMOM`20
1. 45s punnerrusasennossa oikea jalka, lonkankoukistaja + nivunen.
2. 45s punnerrusasennossa vasen jalka, lonkankoukistaja + nivunen.
3. 45s skorppari selällään
4. 45s skorppari mahallaan
5. 30s etureidet + 30s takareidet

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:30-45 Front leaning on rings
then 2-3x

6-10reps of tempo bench press, go up on weighs
6-10 american kb swings , go up on weights

Strenght
Bench Press 8+8+6+6 reps @65-70-80-85% of 1rm (last weight should feel heavy)
perform heavyish american kb swings after bp set x 8 reps @20-28/28-36kg
rest 2-3 min bwn sets

Skill/Condtioning
3-4 sets
45 seconds of double unders + 1-2 rope climbs
rest 1-2 min bwn sets

Metcon
Emom 24/28/32 (6-8 rounds) @80%
1) rowing x 45 seconds
2) alternating rounds burpee over rower / burpee box jump overs x 30 seconds
3) ski erg x 45 seconds
4) alternating rounds toes to bars and c2b pull ups / pull ups x 30 seconds (split this in 2 sets)

target calories for row are for men 12-15 and women 10-12
target calories for ski are for men 11-14 and women 8-10