Tehokas soutaminen

Kyykkyklinikka

Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 snatch
4 push ups

Metcon/Rx(17)
21-15-9
snatch 75/55-*95/65
hrpu/*hspu
400m run after each round

Snatch(12)
work up to heavy

Finisher
2 min hamstring stretch
30 t raise
100 bicycles

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/*Rx(22)
30 sdhp 75/55-*95/65
30 burpees over the bar
30 wallballs 16/12-*20/14
200m run

20 sdhp 75/55-*95/65
20 burpees over the bar
20 wallballs 16/12-*20/14
200m run

10 sdhp 75/55-*95/65
10 burpees over the bar
10 wallballs 16/12-*20/14
200m run

5x1 clean and jerk(12)

Finisher
30 band pull aparts
2 min samson stretch
60 knee tap crunch

EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

Start up(14)
stretch 4 mins

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

3rds(8)
4 push-ups
6 squat therapy
8 sec v-sit

week 4(15)
bk squat-deload
5@40%
5@50%
5@60%

Metcon/*Rx(16)
15-12-9-6-3
oh squat 95/65-*115/75
hspu-mod as needed
ring row/pullups/c2b/*mu 5-4-3-2-1

Finisher
2 min quad stretch
2 min sh distraction
4x :30sec plank

4 x 5 min AMRAP, 5 min rest btw.

1.
21cal Row
15 Thrusters 20/15kg
9 T2B

2.
21 KBS 32/24kg
15cal SkiErg
9 DL (bw)

3.
21cal Assault bike
15 WB 9/6kg
9 Box jumps 60/50cm

4.
21 DU
15 Back squat 60/42kg
9 Skillmill sledge push (something you can barely run with)

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp (17)
400m run
30 burpees
400m run
30 du's singles x3
400m run
30 burpees
400m run
30 du's singles x3

Finisher
2 min couch stretch
25 t raise
100 crunches

WOD (S):
20 ring push ups
30 pull ups
40 sit ups
50 KBS 24/16
60 wall balls
70 burpees
80 air squats
90 DU

AMRAP 7:
3,6,9,12,15....
- V-ups
- Thrusters 43/30kg

Rest 5 min

AMRAP 7:
3,6,9,12,15....
- SDHP 43/30kg
- Pull-ups

For time:
50 Double-Unders, 50 Abmat Sit-Ups, 600 Meter Run
40 Double-Unders, 40 Abmat Sit-Ups, 600 Meter Run
30 Double-Unders, 30 Abmat Sit-Ups, 600 Meter Run
20 Double-Unders, 20 Abmat Sit-Ups, 600 Meter Run
10 Double-Unders, 10 Abmat Sit-Ups, 600 Meter Run

1 min rest between rounds.