EMOM x 16 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Jog / Machine of your choice
MIN 2 - Burpee Wall Ball
MIN 3 - Rope Climbs / Floor to Stand
MIN 4 - Side Plank or Hollow Hold
RPE 6

Warm Up
1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg and bike erg/assault runner (so 3min warm up on each machine)

WOD (kardio sessio lämmittelyineen/pikku mobilityineen 45-50min) huilaa 5-10 min ja aloita nostelut + ota energiaa
2 sets
20/25 calories of row (mod/fast)
rest 1 min
16/20 calories of row (fast)
rest 1 min
12/15 calories of row (faster)
rest 1 min
20/25 calories of ski (mod/fast)
rest 1 min
16/20 calories of ski (fast)
rest 1 min
12/15 calories of ski (faster)
rest 1 min
20/25 calories of bike erg or assault runner (mod/fast)
rest 1 min
16/20 calories of bike erg or assault runner (fast)
rest 1 min
12/16 calories of bike erg or assault runner (faster)
rest 1 min

Weightlifting
Emom 6
3 Power or squat snatch @65-75%
rest couple mins
3x3 snatch pull @90-100% of 1rm Snatch
rest 1-2 min bwn sets
rest few minutes and start c&j

Emom 6
2 clean&jerk @65-75%
rest couple mins
3x3 jerk dips from rack @90-100% of 1rm split jerk (4-5 sec alaslasku asento säilyy ja siitä lantion ojennus eli dippaa, mut
tanko saa pysyä räkissä ei tartte pompautttaa irti rinnalta)
rest 1-2 min bwn sets

Accessory Work
2-3 sets of : 12+12 banded standing trunk twits + 12+12 birddogs

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

8:00 Basic Endurance CrossFit
9:00 Front Squat + Metcon ( 29.10.2023 )

16:00 Mobility
17:00 Core
18:00 Front Squat + Metcon ( 29.10.2023 )
19:00 Mobility

In 15min find:

Track 2) 1RM with minimum assistance / max added weight

Chin up = palms facing you.

Choose track based on your bodyweight chin up capacity: if you can perform 4 or more strict bodyweight chin ups, choose Track 1, otherwise go with Track 2. Track 1 emphasizes chin up volume and Track 2 absolute strength gains to get closer to your first bodyweight chin ups.
You can follow either track on both WOD & EASY classes.

oN AN 8:00 RUNNING CLOCK...
Practice Toes to Bar

• Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.

2 x EMOM 16 (done as 40 sec ON / 20 sec OFF)

A. SkiErg / Assault bike (alternate b/w Ski and Ass bike)
B. Shuttle Run (7,5m = 1 rep)
C. Wall balls
D. Line Facing Burpees

2 min rest between EMOM's

PARTNER WORKOUT OPTION
IN TEAMS OF 2...
AMRAP x 16 MINUTES
10 Toes to Bar / Knee Raises
12 Back Rack Alt. Lunges
14 Box Jump Overs / Step Overs

• P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

5 rounds for time:

Row 1000m
30 KB Swings 32kg/24kg
15 Box Jumps 24"/20"
15 Pull-Ups
15 Burpees to Plate

TC 40

Chipper for time, cap 22 min

10 Ring dips
20 burpees
30 SP 20/15 kg
40 KTE
50 PP 20/15 kg
60 KB-swings 24/16 kg
70 seated WB

EMOM 16 min - Gymnastics

Fitness:
7 - 15 KB Swings
6 Burpees
1 Wall Walk + 20''-35'' HS Hold
15 Slam Balls

*

Advanced:
HS hold + Shoulder Taps
6 Burpee Box Jumps
2-4 HSPU (strict if possible)
7-10 Toes-to-bar