A)
4x5min /30s tauot (kerran kaikki)
1) 20Cal koneella 20 Viivajuoksu
2) 20 Boxille nousua 20 Kp-tempausta
3) 20 Istumaannousua 15 Vauhtipunnerrusta
4) 20 Ilmakyykkyä 15 Rengassoutua
RPE: 7-8

B)
YGIG 20min
500m/1km kone
24m Burpee boardjump
48m Farmarikävely
RPE: 8-10

C)
Jähy 2-3min kevyt kone
Liikkuvuus:
skorpioni
pohkeet
rintaranka
RPE: 3-5

EMOM 9

1 minute : 10 Weighted Box Step-Ups
2 minute : Plank Hold
3 minute : 12 Ring Rows

4x3

( pause 5s bottom of squat, 2-3 reps in tank)

BikeErg Wingate intervals (anaerobic capacity)

4-6 x 0:30 @ for max calories

– 4:00 @ 40-60%FTP20 between sprints –

Flow. Once you start, aim to stay on the bike for the remainder of the session (all recoveries are active), except perhaps a short walk/recovery after each sprint.
Note (pace). You’re simply trying to go as hard as you can for the 0:30 each time. %FTP20 are based on average watts from the Bike power profile. The % won’t work for pace/1000m or calories/hr (so use watts for the recovery portion).

of sets. Your goal is to hit at least intervals at max output. IF you feel like you have 1-2 more in you after that, go for it but 4 intervals (done at right intensity) is already a good stimulus.

Etuheilautus 3x20

Rive-/tempausvariaatio 5x5
-kyvyt/herättely/liikkuvuus

Maastaveto 2x5x70%

SumoHighPull 3x8

Takareidet kumpparilla 3x15

Power Clean + Squat Clean
Build to a heavy set of 1 + 1 over 6 sets.
- Option: Work on technique/practice
- rest as needed

1RM Snatch

3x 11min ON/90sec OFF

”I Go-You Go”

3x Shuttle Run
15-18/10-13 Cal ( Ski-Row-Bike)
3x Shuttle Run

-2min rest
-moderate

For time in teams of 3, YGIG, divide anyhow:
2250 / 1800m row*
150 T2B
120 power clean (42,5 / 30)
90 box jump (60 / 50)
60 power snatch (42,5 / 30)
30 wall walk

TC: 32min

*sekajoukkueet: 750m / mies, 600m / nainen

RPE 8 - tasaista paahtoa, ei all out.