Optional Accessory:

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed between
1) 10 Plate Sit-Up (feet anchored)
2) 5-10 Strict TTB

RPE 3-4

Optional Accessory
GYMNASTIC STRENGTH

Cumulate 2min L-Hang

Brake the sets as wanted.
RPE 3-4

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 30-60sec Active Hang video
2) Banded Core Hold video

RPE 3

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, res as needed

1) 15-25 GHD Sit-Up
2) 5+5 KB Windmill
3) 1-2 Skin the Cat

RPE 3

Optional Accessory
CONDITIONING

5 rounds for time

10 TTB
10 STOH @60/40kg

RPE 3 to 4

Target: unbroken sets. Tailor the loading to fit your fitness level.

STRENGTH

4 rounds, rest as needed

1) 8 DB Bench Press, tempo 5010
2) 8+8 DB Row
3) 10 Lateral Raise

RPE 4 to 4+

CONDITIONING
(preparation for 1rm BS)

3 rounds, rest as needed

Row/Bike 20/15cal
5+5m Banded Walk
5-10 V-Up
5+5+5 Wall Squat

Optional Accessory:

3 rounds, rest as needed between

Bottom Half + Top Half + Full TTB (pick a challenging rep scheme)

3 kierrosta

1min soutu
1min varpaat tankoon
1min seinäpallo
1min raaka rinnalleveto 61/43kg
1min lepo

Mieti sopiva rytmitys, jolla saat eniten yhteistoistoja kasaan.

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Handstand Push-Ups / HS Walk Technique
17:00 Deadlift + Metcon ( 31.10.2024 )