Buy in: 1600m run
Then
4 rounds in a 4 people rotation
24/20 cal row
24m burpee broad jumps
24/20 cal bike
24 box step ups 60/50cm

*Start from different movements and rotate when everyone has completed their work.

Huom! Varaa mukaan juoksukengät, joilla juostaan 1600m ulkona. Kengät vaihdetaan sisään tultaessa.

Penkki 3x1 (80-85-90%)

Pystypunnerrus käsipainoilla istuen 4x8-15

Ojentajat kumpparilla 4x8-15

Kiertäjät kyljellään 3x20 / käsi

5-5-3-3-3 then build to heavy 1rep back squat
Rest 2-3min btw sets

40 min Parin kanssa

400/600m Juoksu (parin kanssa)
200m Farmari kävely 1-kuulalla (saa jakaa vapaasti)
400/600m Juoksu (parin kanssa)
60 Kahvakuula heilautus silmien tasolle (saa jakaa vapaasti)
400/600m Juoksu (parin kanssa)
60 Kyykky (saa jakaa vapaasti)

Outdoor workout

4 rounds for time in pairs
500m run
50 plate push ups
500m plate carry 20/15kg

*Run together
*Split push ups and dumbbell carry

Shoulder Press

10-8-6-4-6-8-10

Go every 2:30

Weighted pull-ups 5x5

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 4x5reps@60-70-75-80% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x5 reps @60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon at 80-90% effort
barbell conditioning, every 2 minute for 10 minutes (5 sets)
3 power clean + 3 front squat + 3 push jerks @70-80% of 1rm pc&pj

Accessory Work
2-3 sets
20+20m single arm kb oh/suitcase carrying (eli toinen oh ja toinen salkkukannossa 20m ja sama toiselle puolelle)
12-15 back shoulder ring rows
12-15 front raises/LU-raises @2.5-5kg's
rest as needed bwn sets

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

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

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min

Warm Up
2 min row + 2 min bike erg
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
:30-40 sec supinated grip bar hang
:45-60 sec front leaning on rings
then 2 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

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

Metcon at 75-85% effort
For Time:
60/48 Calories row erg
30-40 ghd sit ups / toes to bars
20-30 Ring MU / Bar MU / Burpee c2b pull up
30-40 ghd sit ups / toes to bars
60/48 Calories bike erg
time target 13-15 min for metcon.
about 3 min per machine set, 2-2.5 min for ghd's/toes to bars and 3-5 minutes for bmu/bpu movements.

Accessory Work
2-3 sets
8-12 single arm db oh lunge walk step R/L (eli yhteensä 16-24 askelkyykky steppiä, laatu edellä)
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