4 kierrosta

200m juoksu
12 työntö
200m juoksu
12 raaka tempaus
200m juoksu
16 boksilleaskellus

Paino 52/43/30/25kg

Aikaikkuna 18-25min

Back squat 2x6

Benchpress 10RM

Warm up
5-10 minutes of overall warm up to get body ready
then 2 time through:
5-10 kip swings
5-10 v-ups
5-10 up downs
· A ryhmä / 4-7 toistoa / 1 x kerroin
· B ryhmä / 8+ toistoa/ 2 x kerroin

Strenght
Ring or Bar Muscle Ups / Strict c2b or strict pull up + ring push ups
Week 1
2x2 toistoa + 8x1 toisto.
rest as needed bwn sets
Aina ennen suoritusta teet 20 sec of unbroken double unders tai ghd sit ups ja sit setti perään.
huom jos teet tiukkoja c2b pull uppeja tai tiukkoja pull uppeja ja ring push uppeja teet siis näin esim. 20 sec narua + 2 leukaa ja 2 ring push uppia, sit lepo ja uus sarja.
huom joka toinen setti otat naruhypyt ja joka toinen setti ghd sit upsit siihen alle

3 supersets of
8-12 tempo db bench press (3 sec alas, 1 sek stop alhaalla ja ylös)
2-3 rope climbs or kb gorilla row x 12-16 reps
rest 2-3 min bwn sets

Metcon prep:
2-3 min easy running + 2-3 min easy ski or rowing + 2-3 min easy bike erg
rest 2 min and start metcon

Metcon at 60-70% effort
For time
1600-2000m run
rest 2 min

1750-2100/2000-2500 ski or rowing
rest 2 min

3500-4000/4000-5000m bike erg

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

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
8x1+1@80%, go new set every 1.5 min

Strenght
4x sledge push 15-20m@moderate to heavyish + hs walk x 10-20 meters/wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon at 80-85% effort
3 sets
3-4 min emom / 1 min rest
3 hang power clean
3 front squat
3 push jerk
use about 55-65% of 1rm power clean&jerks

EMOM12
2 raaka tempaus + 2 OHS 70 %

5 kierrosta
20 Du
2 wallwalk
10 kb swing 32/24

2×3@barbell, 3×1@70%, sn-%, rest 2min

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x10 lateral 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 snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75%
snatch
10x1@80%, go new set every 1 min
snatch pull
3x3reps@80-90%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Huom. Lähde jokainen kyykky rautojen päältä ns. Death stopista.

Metcon prep:
2 sets
2 power snatch
2 bar facing burpees
2 ohs
2 lateral burpee over bar
rest 1 min

Metcon at 90% effort
3-6-9-12 reps for time
power snatches @60% of 1rm power snatch
bar facing burpees
rest 5 min
12-9-6-3 reps for time
lateral burpees over bar
overhead squats
Time target sub 5 minutes per set

*you can use the "rebound jerk" method

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

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

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

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, pp-%, rest 2-3min