Every two minutes, for 16 minutes (8 sets of):
Front Squat x 4 reps

3 Rounds:
500 Meter Row
1 x Stairs / 400m Run
Rest 3:00 between rounds.

20 Min EMOM
Rotate through
1. 20 hollow rocks
2. 45 sec side plank
3. 45 sec side plank
4. 45 sec plank

Turkish Get-ups
2 rep/arm

WARM-UP

30-20-10 Air Squat Cross Kicks video
10-15-20 Sit-Up

Handstand Shoulder Opener video

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BODYWEIGHT STRENGTH

3-4 rounds, rest 30-60sec between movements.

1) 5-10 Push-Up, tempo 32X1 + 10sec Hold 1cm chest from the ground
2) 3-5 Table Rows video + 10sec Hold at top position 
3) 5-10 HSPU + 20sec Handstand Hold
4) 10 Hollow Rock + 10sec Hollow Hold

RPE 3+ to 4

Tailoring Options:
Increase or decrease the rep scheme
Table row→ Pull-Ups→ Door Frame Row
HSPU→ HSPU feet on the couch

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CONDITIONING

For time:
100 KB/DB Hang Squat Clean.

EMOM→ 3 Up&Down. WOD starts with Up&Down.

Split the reps 50-50 with both arms.

RPE 4, very heavy breathing

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COOL DOWN

Lunge Flow video and 
5-10 Down Dog to Cobra video

Lämppä

6-8 min easy jog

then 2 rds
forward leg swings 10 m
10m high knee touches
table tops 5 reps
quad pull 5 reps/side
Russian baby maker 10 reps

Running workout
8 rds (total time 56 min)
4 min easy pace run
3 min moderate pace run

-viime viikkoseen progressio +1 min "easy vauhtiin"
-jos käytät sykevyötä niin "easy pace" PK-vauhti ja moderate VK1.
-mikäli ei ole sykevyötä niin "easy pace" pystyt helosti juttelemaan ja "moderate pace" vaikeutuu vähän jutteleminen.

Cooldown 8-10 min ravistelu/kävely.

SESSION 1

Main Set:
800m Rest 30s
600m Rest 30s
400m Rest 30s
200m -Rest 3 minutes- x 3 sets
Effort level: 9/10 Pace: 5000m-2000m Ideal surface: 400m Track

Notes: Start the 800m sets at around 5000m pace then try to increase slightly as you move through the 600s, 400s and 200s. Aim for consistency in your total set time each round.

2 Sets of

A) AMRAP 5
21/15 Cal. Row
12 Toes-to-bar
9 Front Squats 60/40kg

Rest 5min

B) For time
*Your score from A

Rest 5 minutes and repeat A and B (use your new score from A the second set on the B-workout)

Note: A – B – A – B.
If your score on A was for example 2 rounds + 30 reps, then thats your B-workout for time! Can you go sub 5 minutes? And then repeat one more time after the 5 minutes of rest between the sets.

Wod
4-3-2-1 min work / 1 min rest
18 Kb swing
6 pull up

A.
2 rds:
10 Air squats
7 Push ups
10 Sit ups

• stretch

B.
For time:
100 Air squats
50 Push ups
100 Sit ups
50 Push ups
100 Air squats