Team workout (in teams of 3)

12min AMRAP
Max. cal bike erg / echo bike cal
Max. reps burpee box jump over 60/50

Rest 4min

12min AMRAP
Max. cal row
Max. reps wall ball 20/14

2 athletes working / 1 athlete resting
Alternate as you like!

4 x 6 min ON / 2min OFF

A.
For time:
20/16 Cal Echo Bike or 25/20 Cal Bike Erg ( RPE 8/Medium-Hard)
Straight into
40/30 Cal Echo Bike or 47/38 Cal Bike Erg ( RPE 6-7/Medium-Hard)
Time cap 6 min

B.
AMRAP 6
10 Double KB/DB Deadlift
5 Double KB/DB Ground to Overhead
2ä0m Double KB/DB Overhead walk
10 Double KB/DB Deadlift
5 Double KB/DB Ground to Overhead
20m Double KB/DB Front rack walk

C.
For time:
20/16 Cal Row ( RPE 8/Medium-Hard)
Straight into
40/30 Cal Row ( RPE 6-7/Medium-Hard)
Time cap 6 min

D.
AMRAP 6
10 Burpee Box Get Overs
15 Wall Balls
20 Double Unders (40 SU)

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x HIP RAISE with PULLOVER *plate
15 x BANDED FRONT RAISE
5 x SQUAT JUMPS
15 x HEELS ELEVATED SQUAT *nostolavan reunalla
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

---

video: BANDED FRONT RAISE

video: HEELS ELEVATED SQUAT 2:06

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *jerk grip + 3 x MUSCLE CLEAN
3 x FRONT SQUAT + 3 x SOTS PRESS *kyykyssä punnerrus, oma syvyys
3 x SHOULDER PRESS + 3 x PUSH PRESS
3 x ninja TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x PUSH JERK
3 x TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x POWER JERK *Land “hands and feet together”.

CLEAN HIGH PULL from POWER POSITION + CLEAN from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
CLEAN HIGH PULL from KNEE + CLEAN from KNEE
CLEAN HIGH PULL + CLEAN

---

POWER CLEAN + FRONT SQUAT + POWER JERK
4x1x[1+2+3]@up to 50-60%, jerk-%, rest btw sets 2min

---

HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION *pull full foot, Halting -hold this position for 2-3 seconds before returning the bar to the floor, Pull from PWR POS. hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@73%, jerk-%, rest btw sets 2min

---

SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@60%, ohs-%, rest btw sets 2min *up to example 50-55%

OR
SNATCH BALANCE + OHS
1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, ohs-%, rest btw sets 2min *up to example 50-55%

---

HALF (90°) FRONT SQUAT + FRONT SQUAT
3x1x[2+2]@65%, fs-%, rest btw sets 3min

---

video: HALF/PARALLEL FRONT SQUAT

---

SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
40-60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x SPANISH SQUAT *bw

Rest as needed

---

video: SISSY SQUAT 3:13

video: SPANISH SQUAT

FOR TIME:
30/22 row calories
30 c2b

REST 2MIN

40/30 row calories
40 ttb
.
.
SCALED FOR TIME:
24/18 row calories
20 c2b / or pull up

REST 2MIN

30/22 row calories
30 ttb

TAVOITE KASVATTAA KYKYÄ TEHDÄ PITKÄ VOIMISTELUSARJA MAHDOLLISIMMAN NOPEASTI, HAASTA ITSEÄSI JA PIDÄ TAUOT LYHYINÄ

LÄMMITTELY

10:00-12:00 Minuuttia
:45s Soutu tai pyörä
8 Rinnallevetoa kuntopallolla
8 Etukyykkyä kuntopallolla
6+6 1-Käden tasajalkatyöntöä käsipainolla

---

KUNTOHARJOITUS

4 Kierrosta aikaa vastaan:
8 Raakaa rinnallevetoa
8 Etukyykkyä
8 Tasajalkatyöntöä

Valitse kevyt/keskiraskas paino.
Aikaraja: 12:00 minuuttia

---

HUOMIOITA

Harjoituksen tavoite on tehdä neljä kierrosta mahdollisimman nopeasti läpi unohtamatta hyvää tekniikkaa.
Tarkoitus harjoituksella on opettaa hyvää nostotekniikkaa sekä kehittää kehonhallintaa, suuntautumiskykyä sekä hieman voimakestävyyttä.

Harjoituksessa haluttu ärsyke on opettaa hyvää liikettä levytangon kanssa. Priorisoi tekniikka. Valitse kuorma siten, että tanko painoo jonkin verran, mutta pystyt keskittymään ensimmäisenä harjoittelemaan liikkeen oikeoppista tekemistä.

Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x1reps@75-85% of 1rm
go new set every 1-1.5 minutes
Weighted Strict Chin Ups 5x1reps@60-70% of 1rm
go new set every 1-1.5 minutes
you can go this also as superset and then go new set for every 2-2.5 minutes.

Metcon (Time)

10 Thruster (52.5/35kg) (MASTERS 45+/SCALED 8 REPS OF THRUSTERS)
500/425m row @moderate pace
10 Thruster
500/425m row
10 Thruster

Rest 5:00

10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row @moderate pace
10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS
Masters 45+/scaled = 7-8 bmu and 10-12 c2b.

time target per set 5.5-7.5 min, there is no time cap.

Accessory Work
2-3x20m backwards sledge pull
2-3 x 10 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

A) Rope climb skills

B) Partner workout (share repetitions)

10min AMRAP
8 rope climb
40 cal row

Rest 2min

10min AMRAP
30 burpee to target
40 wall ball 20/14

Every 3min for 6 sets
3 power clean
3 front squat
3 push jerk

Start @50-55% 1rm c&j, add weight as you go

BENCHMARK WEEK

"Fight gone bad"
3 rounds for total reps in 17min
1min wall ball 20/14
1min sumo deadlift high-pull 35/25
1min box jump 20"
1min push press 35/25
1min row for cal
1min rest

4 rounds
12 strict press bn
8+8 rower adductors

4 rounds
12 bench press
12 rower hamstrings

Tabata: alt
- heel raises
- Heel raise hold

Tabata: scull crusher