HERO WORKOUT
"MORRISON"
PERFORMANCE
FOR TIME
50-40-30-20-10
Wall Balls @20/14
Box Jumps @61/21cm
KB USA Swings @24/16kg

---

"MORRISON"
FITNESS
FOR TIME
45-35-25-15-5
Wall Balls @light
Box Jumps @low and smooth
KB USA Swings @ light and big sets

In team of 2
AMRAP x 16 MINUTES
1000/800m Row
60 Back Rack Lunges @ your choice
30 Synchro Burpees

• Split work as needed except the Burpees which will be synced at top and bottom.

10 kierrosta

10 kp tempaus
5 varpaat tankoon
10 boksihyppy yli

Aikaraja 25min

E1:45 x9:
1 high hang squat snatch (taskulta)
1 hang squat snatch (polven päältä)
1 squat snatch (maasta)

Target: Find technical max of the day.

Technical max = technique still solid, not lifting "at any cost". You can think this as RPE 9-9,5 (cannot complete any more reps, but could add some weight).

Warm Up
2 rounds
2 rounds
2 min ski (add speed during 2 min)
5-7 strict burpees
5-10 strict pull ups (give small kip if needed)
:10-20 L-sit hold

Strenght
Ring or Bar Muscle Up Training
5reps +3x4reps +3 reps + 5x2 reps
rest as needed
Bench Press 4x4reps @78-83%
rest 2.5-3.5 min bwn sets

Metcon
Emom 16
1) Row x 45-50 seconds
2) 2-3 rope climbs
3) Ski x 45-50 seconds

4) double db thrusters x 8-12 reps @rx dumbbells

rest 2 min

Emom 9
1) famers hold box step overs x 8-12 reps 50-60cm
2) Devils press x 4-6 reps
3) Toes to bars x 10-20 reps (tee 1-3 osassa sarja, grippi koetuksella)

Optional Accessory Work
3 sets of tricep / bicep work of your choise, keep rep scheme bwn 6-12 reps
3 sets 40s weighted russian twists + 40s weighted reverse chinese plank
rest as needed

On the minute for 5 rounds
1. Shuttle run
2. Wall walk
3. Walking lunge
4. Burpee
5. Farmer's walk (moderately heavy)
6. Rest

*Steady pace through the workout
*45s work / minute

RX
EMOM UNTIL COMPLETION
Rotate the below movements until 140/110 Calories have been completed...
MIN 1 - 2 Wall Walks + 8 Push Press @43/30kg
MIN 2 - Cals Row/Bike/Ski
MIN 3 - Rest

SCALED
EMOM UNTIL COMPLETION
Rotate the below movements until 110/80 Calories have been completed...
MIN 1 - 2 Wall Walk to 'Best Effort' + 8 Push Press @ light
MIN 2 - Cals Row/Bike/Ski
MIN 3 - Rest
Aim to finish in 7 rounds
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Quad Foam Roll
100m Walk/Jog Easy
-Rest as Needed b/t Sets-

MODERATE-HEAVY WEEK 2/9

---

WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 CRUNCHES with PLATE PULLOVER
6 GOBLET SQUAT *7-10 cm platform under the heels
20sec WALL HANDSTAND HOLD

---

MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
3-4[3+3+3]@up to 43-48% sn-%, rest between sets 2min

HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3-4[1+1+2+2]@up to 59-68% sn-%, rest between sets 2min

---

CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT+ JERK
1+2+2+1@barbell, 2-3[1+2+1+2]@up to 59-68 jerk-%, rest between sets 2min

---

BACK SQUAT JUMP
4x3@25% bs-%, rest between sets 2min

---

FRONT SQUAT + BACK SQUAT
3[2+3]@68-78% fs-%, rest between sets 3min

---

SNATCH PULL from Below Knee *full foot + TRAP PULL
3-4[4+2]@88% sn-%, rest between sets 2min

---

SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BENT OVER ROW *jerk grip
8+8 DB/BW SIDE SQUAT / COSSACK SQUAT

Rest as needed

Etukyykky stopeilla 3x3
-kevyt noin 40%

Maastaveto 2x5x85%

Etukyykky ”Nousu raskaaseen ykköseen”
-karkea arvio noin 90% etukyykyn ykkösestä

Jalkanostot maaten 1x50

A1) HS Against the box 5x36s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x3