300m run
30 kb rack step overs 24kg/60cm / 16kg/50cm
300m row
30 burpees

D. (45-60)

AMRAP 6min.:
4 Chest to bar
4 Burpee Box jumps

• Ohjeistus:

• Lyhyt treeni. Puske kovaa. Skaalaa tarvittaessa C2B perus kippi leuoiksi tai rengas souduiksi.

Ring Push ups
Ring Rows

Wod
4 Rounds
200m Run
5+5 Kb hang snatch
5 Strict pull up

2 rounds
1:30 cardio
30-50 single unders
10+10 light upright row
10+10 light db press
10 db snathes
15 hollow rocks
:30 hanging from bar

10 min Emom
2 pos snatch 70-80%

Ikuinen Vappu

3 rounds:

60 seconds of Kettlebell Swings 16/12 kg
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs 24″/20″
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Sit-Ups
60 seconds of Rest

Result= reps

10 Rounds for time;
15 Air squats
10 push ups
10 sit ups

Every 2 min for 4 rounds
Complete
1 hollow circle to the left
1 hollow circle to the right
15 standing side crunches (l)
15 standing diagonal crunches (l arm side)
15 standing side crunches (r)
15 standing diagonal crunches (r arm side)

The remaining time do as many burpees as you can !

Lämppä

6-8 min easy jog

then 2 rds
quad pull walk 10m
table top walk 10m
hip opener walk 10m
"hockey jump 5/5"
single leg calf raises 10 reps/side

Running workout (kokonaisaika 72 min)
8 rds
5 min easy pace run
4 min moderate pace run

-jos käytät sykevyötä niin "easy pace" PK-vauhti ja moderate VK1.
-mikäli ei ole sykevyötä niin "easy pace" pystyt helposti juttelemaan ja "moderate pace" vaikeutuu vähän jutteleminen.