For max weight-
8x8 bench press

4 x 6min - Rest 3min between sets.

ZONE 1 1:30min x 6 (2 rnds - 6 min)

1) Run/shuttle run
2) Burpee to plate

ZONE 2 1:30min x 6 (2 rnds - 6 min)

1) Ski erg/row
2) Alt. DB Devils press

ZONE 3 1:30min x 6 (2 rnds - 6 min)

1) Row erg
2) AMRAP: 8 KB Swing + 4 Burpee over KB

ZONE 4 1:30min x 6 (2 rnds - 6 min)

1) DKB box over

2) Burpee shuttle run (10 m)

Tavoite liikkua 6min työjakso vk- tai lopuksi jopa mk-alueella (80–90 %). 3 min palautuksen jälkeen, pystyt pitämään saman vauhdin jokaisessa neljässä vedossa. Treenin tavoite on kehittää aerobista tehoa vauhtikestävyysalueella.

Warm Up
2 min ski + 2 min bike erg
then 2 rounds
10 hand released push ups
:30 push up plank hold
10 strict pull ups
:30 active bar hanging

Strenght
Military Bench Press 4x5reps@60-65-70-75%
perform 1-2 legless rope up/down
rest 3-4 min bwn sets

Metcon at 80-90% effort
2 sets
2 rounds for time
4-8 ring muscle ups / bar muscle ups / burpee c2b pull ups
12-16 front rack walk lunges @16/24kg's
16/20 calorie ski erg
take 10-20 sec break after each movement, keep ski moderate pace. time target per set is 6-8 minutes
rest 1:1 bwn set
voit tehdä esimerkiksi ekassa setissä ring mu ja toisella setillä bar mu.

Optional Accessory Work
2-3 sets
5-10 jefferson curls with light kb
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

EMOM10
Raaka rive+etukyykky+työntö 1+1+1 70%

6 kierrosta - 1 min lepo välissä
6 thruster 42,5/30
1 wallwalk
6 viivajuoksu 5m viivat

RX
For time:
10 shuttle runs
20 overhead squats (36/52 kg)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Time cap: 12 minutes

INTERMEDIATE
For time:
10 shuttle runs
20 overhead squats (25/34 kg)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Time cap: 12 minutes

BEGINNER
For time:
5 shuttle runs
15 overhead squats (15/20 kg)
20 burpees
Rest 1 minute
20 burpees
15 overhead squats
5 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Time cap: 12 minutes

*block/rack *split jerk to the other side on the next set

2×2@barbell, 5×3@75-80%, or 3@find today's maximum weight - remember technique firts - don't go to failure! jerk-%, rest btw sets 2min

Pull-up

10min Time Cap
Find Max 1RM Pull-up

*use straps

3×3@80-90%, jerk-%, rest 2-3min

2x
1+2 @50, 60, 70% of 1RM C&J

3 sets:
3 Muscle Snatches (heavy)
- Rest 2-3min btw sets