9 x 2 min ON / 2 min "OFF"

A.
Ski
8-12 BB Biceps Curls (2-3 RIR)

B.
Bike Erg
8-12 DB Bench Press(2-3 RIR)

C.
Row
8-12 Arnold Press (2-3 RIR)

You are 2 min on a cardio machine (at ~zon 2)
- at 1:00 mark, you do 10 sec sprint (~zon 4-5).
(1 min easy, 10 sec hard, 50 sec easy.)

After 2 min, immediately do your little "recovery" pump.

Complete all 3 rounds before switching station.

RIR = Reps in Reserve

Tempaus

AMRAP 20

5 PULL UP
10 PUSH UP
15 AIR SQUAT

1,6km Juoksu
24 Kahvakuula heilautus pään päälle16/24kg
1,6km Juoksu
24 Kahvakuula heilautus kasvojen tasolle 16/24kg
1,6 km Juoksu

Suosittelemme painoliivin käyttöä

Aikaraja 60 min

30s ON / 30s OFF

3-4rounds:
1) shuttle run
2) air squat
3) bike
4) push press

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
15 x HIP RAISE with PULLOVER *plate
10 x SPANISH SQUAT
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: SPANISH SQUAT

video: WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL + FRONT SQUAT

3+3 x slowly CLEAN PULL TO HIP + same but with eyes closed

2+2+2+2+4 x
MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

2x[1+1+1+1] x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2x[1+1+1+1] x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH
2x3@barbell, 5x3@up to 85% sn-%, rest btw sets 2min

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CLEAN + JERK *split both side
2x2x[1+1]@barbell, 4-5x1x[1+1]@up to 80, 2x2x[1+1]@85% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
4x1@120% jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR
8× PUSH UPS

Rest as needed

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video: PENDLAY ROW 0:57

video: HIGH PLANK BANDED HIP FLEXOR

8sets:

4x2 power clean 70-80%
4x1 power clean 80-90%

Drop&GO!!

3 - 4 Rounds :

15 GHDSU Shoulder on Hip Line
10+10 Side Crunch

3-4sets:

20m Db fr walking lunge
15 Db bench press @22,5/15kg
10 ttb

rest 2min between rounds

Target under 2-3min / scale weight or rep scheme if needed

• @60% of 1RM
• Explosive lifts (means 1sec up, rather than 3s).
• Slow and controlled down (2-3sec)
• Deadstop lifts, NO TNG!!!
• 2min Rest