MODERATE WEEK 9/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side GOBLET SQUAT with CRUSH GRIP plate ROTATIONAL DEADLIFT

5×/side WORLD's GREATEST STRETCH

5×/side SINGLE ARM ALT DEVILS PRESS

5×/side HIP AIRPLANE

10-12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Goblet Squat with Crush plate Rotational Deadlift

video: World's Greatest Stretch

video: Single Arm Alt Devils Press

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from BELOW KNEE + SNATCH *use straps
2×2× 2+1+1@barbell, 2+1+1@up to 75%, sn-% rest 1,5-2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from BELOW KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side
2×2× 2+1+1+2@barbell, 2+1+1+2@up to 71%, jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@50%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3-4×3@70-75%, fs-%, rest 2-3min

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video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!

Chin up (weighted) 5 RM,
then max reps without weight or thicker band

JuhannusSpessu tiimiwodin merkeissä klo 16.
Treenin kesto noin 90min. 
– treeni selviää paikan päällä ja soveltuu kaikille

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3+3 single leg jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-70%
power snatch or snatch
10x1@75-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 5+4+3+3reps@60-70-75-80%
rest 2-3 min bwn sets

Metcon prep:
1-2 sets
4 burpee over rower + 4/5 calories rowing + 4 wall ball shots
rest couple mins and start workout

Metcon (85-95% effort)
4 sets 1.5 min on / 1.5 min off
odd : 12-15 burpee over rower + amrap of rowing
even : 12-15 heavy wall ball shots + amrap of rowing
eli 2 kertaa molemmat liikeparit.

PARTNER WOD

AMRAP 15
20/18/16row
20 Db hang snatch@22,5/15kg
8 wall walk

rest 5min between sets

AMRAP 15
300m run
20 wallball
20 box jump

I go, you go!!

AMRAP 8

15 Double Unders / 60 Single Unders
10 Push-Ups
20 Air Squats

For time:

In teams of 3:

3 rounds "IGYG"
30 DU
10 pull-ups

400m med ball carry 9/6
"synchro"

63-42-21 "split however"
Clean (anyhow)
HSPU

400m med ball carry 9/6
"synchro"

3 rounds "IGYG"
30 DU
10 T2B

Weights:
M: 60-75-90
F: 40-50-60

The whole team must have completed med ball carry before moving to next section. No time cap.

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, pp-%, rest 2-3min

RX
In teams of 2-4:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.

Rest 5:00

AMRAP 10 with a partner:
Burpee box get-overs (48/48 in)
– Share the work as desired.
– Weight vest optional.

INTERMEDIATE
In teams of 2-4:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.

Rest 5:00

AMRAP 10 with a partner:
Burpee box get-overs (102/102 cm)
– Share the work as desired.

BEGINNER
In teams of 2-4:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.

Rest 5:00

AMRAP 10 with a partner:
Burpee box get-overs (51/51 cm)
– Share the work as desired.

RESULT IS TEAM CALORIES

12 x 2min on/1min off (2 Rounds - 36 min)
1) Ski erg/row
2) Sled pull - easy weight
3) Shuttle run
4) Farmers Carry - easy weight
5) Row
6) 6 wall ball + 3 burpee

Rpe 3 Tämä on kevyempi HYROX-tyylinen aerobinen treeni. Tavoitteena on pysyä jatkuvassa liikkeessä ja pitää syke hallittuna koko treenin ajan.