Tough Viking juoksutapahtuma. Kerro fiilikset yms.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/Metcon-comp(7)
amrap 7
7 wallballs 16/12-*20/14
7 mbsu 16/12-*ghdsu

5x2 front squat(12)

Finisher
2 min couch stretch
2 min s/a para
3x :30 plank

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/Metcon-comp(16)
3rds
7 cleans 135/95-*185/125
21burpees over the bar
200m run
then
28 *deficit hspu/mod as needed or hrpu

clean and jerk(12)
work up to hvy

Finisher
2 min hamstring stretch
30 w raise
1 min v-sit

Three rounds for time of:

30 Kettlebell Swings 18 / 24
15 Push-Ups

ROW-TERVALS VS SKI-TERVALS
8 min Rounds AMRAP

ROW OR SKI (AsFastAsPossible)
100m
150m
200m
300m (repeat 300m)

After completing distances complete :
10 CTB Jumping Pull Up (4 stations set up)
10/ Scissor Jumps
50/ Flutters

MVMT PREP
Foam roll lats
Dowel Shoulder Openers
Dowel OH press
Inchworm + Scap PU + PU
SL Bench Sit downs X 10/
Pistol SQ Bottom Position ISO holds 10s/ X 3
10 mins

STRENGTH 3 - STAND UP - SET 10RM/
DBL DB LAT STEP UP 4 X 10/
CHIN UP (wide grip or pregress shoulder width grip) 4X 10
Burn Out LIGHT BB OH press 4 X 10 - 15 reps

CAN'T HOLD 'EM DOWN
1 rope set up for whole class. 1 person at a time finishes ROPE reps for each ROUND - ie ROPE IS TIMER.
Others move through "rest" positions A - E until it's your turn (no specific order, set up 3 TRX's). EVERYONE is to complete Reps for the ROPEs.

DON'T DROP YOUR POSITION OR start ROUND over again!

Position:
A) GOB SQ ISO HOLD
B) BOTTOM PU POSITION (1 inch off floor)
C) LUNGE L/R
D) TRX ROW ISO HOLD (thumbs in arm pits)
E) PLANK WALK OUT (nose to ground!)

ROUND 1 : 10 OH SLAMS
ROUND 2 : 15 OH SLAMS
ROUND 3 : 20 OH SLAMS
ROUND 4 : 10/ PLANK SINGLE ARM SLAMS
ROUND 5 : 15/ PLANK SINGLE ARM SLAMS
ROUND 6 : 20/ PLANK SINGLE ARM SLAMS

24 mins (4mins set up & explain)

12 min AMRAP
10 shoulder presses 40kg/30kg
16 side squats 20kg/15kg alternating
25 cal row

Skill practise: 4x 1:30 min stations, EMOM-style

HS + HS Walking
Inversions on Rings and/or Skin the cats
20 Pike Leg Raises (hands as far forward as possible) + 20 GHD Back Extensions or Back and Hip Extensions
Double Unders

4 rounds, rest 1-2min between movements:

1) 4 Bench Press AHAFA
2) 3 Weighted Pull-Up
3) 8+8 Single Leg KB Deadlift
4) 30-60sec L-Sit

Scale if needed. Use AFAFA weights. L-Sit on rings, parallettes or KB´s.

MVMT PREP
3 slow roll downs
3 OH dowel position Spinal Hips Circles (no slouching/hyperextended shoulders)
Make sure ALL mvmt is coming from Hips NOT lower back
Dynamic Track Warm Up (hamstring sweeps, ABC march/skip, ladder etc)
10mins

CONDITIONING BENCHMARKING

Benchmarking PREP
Arms only Ski | Ski
Arms only Row | Row
Skateboarder L | Skateboarder R
15s on : 8s Transition
You Go, I Go Format 2X @ each machine before partners swap
Clock set for 6 rounds of H1 :15 , H2 :05
(2mins)

BENCHMARKING
MAX WATT ROW/SKI CAP @ 15s
MAX SPEED CURVE CAP @ 15s
Clock set for 6 H1: 15s H2 : 20s
P1 first, P2 Follows (4mins)
1 mins CAP of MAX CTB chin hang (3mins)

9 mins

DAY OF SUPER REPS

MBALL SUPER BURPEE (Light = 25lbs, Heavy = 40lbs #bebetter)
Rep 1 = 1 OH slam, 1 Sprawl, 1/ mountain climber, 1 MB chest Press, 1 OH Press
Rep 2 = 2 OH slam, 2 sprawl, 2/ mountain climber, 2 MB chest press, 2 OH press
Rep 3 = 3 ....3.....3....3....etc
Get To REP 10 in 10 mins

DBL DB SUPER THRUSTER (light = 12lbs, heavy = 30lbs #bebetter)
Rep 1 = 1 ROM DL, 1 Bent Over Row, 1 Sprawl, 1/ renegade Row, 1 Thruster, 1 Push Press
Rep 2 = 2 ROM DL, 2 Bent Over Row, 2 Sprawl, 2/ renegade Row, 2 Thruster, 2 Push Press
Rep 3 = 3.....3.....3.....3....etc
Get To REP 10 in 10 mins

Trainer Lead BW Practice for both exercises, REP 1 - 3

3mins

Half class on MBall Super Burpee (10mins)
Switch/ Rest (2 mins)
Half class on DBL DB Super Thruster (10mins)

31mins (7 mins set up explain & practice, 20mins work, 2mins REST, 2 min BUFFER)