Warm Up
2 rounds
1 min rowing
1 min ski erg
10m inch worm
10-15 push ups
10+10 single leg rdl
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Deadlift 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Bench Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For time
21-15-9 reps
dumbbell snatch @15/22.5kg
lateral burpee over dumbbell
rest 3 min
9-15-21 reps
lateral burpee over dumbbell
dumbbell snatch @15/22.5kg

Masters 45+/scaled version 15-12-9 and 9-12-15 reps.
Time target per set 4.5-5.5 min.

Optional Accessory Work
2-3x8+8 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
2-3x8 tempo db bench press (2-3 sec lowering down)
2-3x20-30 weighted russian twits + 10-15 slow knee tucks
rest as needed

"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

TC 32

5-10min midline work of coach's choice.

Deadlift ( Use neutral Grip )

5-5-3-3-2-2-2

Build weight throughout 7 sets.

Go Every 3:00

Warm Up
Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.90 min setti,

Metcon
Treshold Cardio
1 round (10min 40s)
2-minutes: Cardio machine @ easy pace
2 minutes 40s : 1-2 rope climbs , go every 40 sec (total 4sets)
2-minutes: Cardio machine @ easy pace
2 min 40s : 4-6 burpee box jump overs , go every 40sec (total 4sets)

1 round (10min)
2-minutes: Cardio machine @ easy pace
2min 40s :4-6 bar muscle ups/burpee pull ups, go every 40 sec (total 4 sets)
2-minutes: Cardio machine @ easy pace
2 min 40s : 8-12 wall ball shots, go every 40sec (total 4 sets)

1 round (10min)
2-minutes: Cardio machine @ easy pace
2 min 40s : 30m farmers walk with 24/32kg kb's, go every 40 sec (total 4 sets)
2-minutes: Cardio machine @ easy pace
2 min 40s : 20m double kb oh walk with 16/24kg kb's, go every 40 sec (total 4 sets)

rest 2 min bwn parts, total time for this workout with 2x2min rest periods 36 minutes.

For time:

30-20-10
bike calories
wallball

Target good pump on your legs / Fast but not all out!!!

Warm Up
2 rounds
1.5 min bike erg
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 pause front squat
5 push press
then 2 times through
3 reps of each db movement, first set lighter than second, it should be rx weights

Metcon
3 sets
1000/1200m bike erg
5 db power cleans + 5 db front squat + 5 db push press with 2xrx dumbbells
rest 2 min bwn sets
straight to ->
Strenght (inside 12 minutes)
5x5 Thrusters, starting at 50% of 1rm and building to todays heavy 5 rep set in 12 minutes.
barbell taken from floor, rest as needed bwn sets but that 12 min cap.

Accessory Work
3 sets
12-15 romanian deadlifts @35-40% of 1rm dl
16-20 ring rows
24-30 hollow rocks
rest 2 min bwn sets

Technique drills for kipping pull ups!

Back squat

3x5 (3+ reps in tank)

• 3 high box jump after each set of squat

For time

Uinti n.600m
Pyöräily 18km
Juoksu 4.8km