For time with a partner:
50-40-30-20-10
Wall balls @20/14
Power Cleans @60/42.5kg
Toes to Bar
Calories Bike or Row or Ski Erg

• Goal: One person works
• Split however desired.
• Barbell loading should be light and done as sets of 5-7 reps per set.
• 30:00 Cap

100-m KB suitcase carry (24/32 kg)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

Scaled WOD
Every 5:00 for 3 sets:
100-m KB suitcase carry
50 single-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, sp-%, rest btw sets 2-3min

Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 suitcase deadlift R/L
8 tempo goblet squat
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Back Squat 8-8-5-5-5 reps @40-50-60-65-70%
rest as needed bwn sets
Deadlift 8-8-5-5-5 reps @40-50-60-65-70%
rest as needed bwn sets

Accessory Work
3 sets
10 weighted box step ups (single db) 50/60cm
10 ghd back extensions
50+50m suitcase carrying@16/24kg
rest as needed bwn sets

Metcon
With Air bike
21-18-15-12-9 calories for men / 17-14-11-8-6 for women
start moderate and speed up on each round
rest 45 sec bwn sets

3× 3+2@63%, fs-%, rest btw sets 2-3min

5x3, 85% -->

EMOM 32-40* (0:45 / 0:15)

1) Echo bike for calories
2) Row for calories
3) SkiErg for calories ( Bike Erg )
4) Recovery (walk)

• Your minimum target is 32 minutes, then continue if you’re still able to maintain your output, otherwise stop there

Overview. This is a slight variation of the classic “Mikko triangle”. We will repeat this every other week in the training block. It would be a good idea today to start with a pace you’re confident you can keep, then build on it during the 2nd part if you have more in the tank. This way, you will leave room for progression over the coming month.
Also, note that the 4th minute is active recovery (walking) vs passive rest to keep on the theme of active lactate clearance/recovery in this block.
Adaptation. Improve your aerobic capacity and durability.
Pace. As per above, start the first 20 minutes @ pace you’re confident you could keep for the full 40-minutes. Then build up on the 2nd part if you have more in the tank. Remember to leave a little room for progression for next time.
Session RPE/Feel. 8-9/10, this session should start feeling “ok” and then build in difficulty all the way through to the end with increasing fatigue.

Progression/training of RMU

3 sets:
Days Heavyish 1 Shoulder Press + 10sec Hold On Top
- Rest as needed btw sets

0-8 min
Alkavalla 2 min
3 seinälle kävely
12 varpaat tankoon
Maksimi toisto synkro tempaus kyykkyyn.

Rx 30/42,5kg
Mastersit 40-49 ja tenit 25/35kg skaalaus 15/20kg
Masters 50-60+ 20/30kg skaalaus 15/20kg

8-9 min lepo

9-15 min Sekä hipaus voimaa ja liikkuvuutta

Etsikää molemmille päivän maksimipaino kompleksiin:

1 tempaus + 3 valakyykky

Molemmilla saa olla om tanko käytössä