45 min PK
1 km row
200 rope jumps
20 light kb swings
30 s hang
15 barbell OHS 20kg/15kg
10 box step overs
30s + 30s side plank
30 ABR
30 HBR

For 40 min

60-70% of Max HR

Hietsu/Sörkkä Run
then remaining time
10 Cossack Squats
10 Push-ups
10 OHS
10 Ring Rows
10 Air Squats
10 KB swings

3RM

Saat valita itse teetkö progen raakana vai kyykkyyn.
* Tulosta syöttäessä; valitse jompikumpi treenistä, jotta WC tekee statsit oikein.

2, 3 tai 4 hengen tiimissä 30min AMRAP :

30 Askelkyykkyä
30 KP/KK tempausta
30 Boxin yli burpeeta
30 Leukaa tai rengassoutua

*yksi saa tehdä toistoja kerrallaan.

1kone käynnissä koko ajan.

TULOS= Toistot ja kalorit

AMRAP x 5 MINUTES
8 Box Jumps @51/45cm
6 Alt. Overhead Lunges @42.5/30kg
4 Chest to Bars Pull-Ups

-Rest 1:00-

AMRAP x 7 MINUTES
10 Box Jumps @61/51cm
8 Alt. Front Rack Lunges @42.5/30kg
6 Chest to Bars Pull-Ups

-Rest 1:00-

AMRAP x 9 MINUTES
12 Box Jumps @75/61cm
10 Alt. Back Rack Lunges @42.5/30kg
8 Chest to Bars Pull-Ups

• Keep the effort smooth and consistent today, pace yourself to have energy and form in the final minutes.

AMRAP8
4-8-12... sumo deadlift high-pull 24/16
4-8-12... jumping lunges
2-4-6... strict pull-up

4 rounds for time:
Ergo 24/30cal
20 weighted sit-ups (med. ball)
10 chest-to-bar pull-ups

Scaled WOD
4 rounds for time:
Ergo 16/24cal
20 sit-ups
10 jumping pull-ups

SUOMI 105 treeni

Partner workout
For time
105 down&up
105 squat
105 sit-up
105 cal row
105 sit-up
105 squat
105 down&up

Split repetitions as desired

3x 12min ON/1min OFF

Teams of three

A) Echo Bike —>
3x7m Shuttle Run + 10 KB Swings + 3x7m Shuttle Run —>
Rest

B) Row —>
3x7m Shuttle Run + 10 Wall Balls + 3x7m Shuttle Run —>
Rest

C) SkiErg —>
3x7m Shuttle Run + 10 DB Snatches + 3x7m Shuttle Run —>
Rest

4x4 Front squats
- 2s pause at the bottom
- 1-2 RIR for the last set --> add some weight from last week