MVMT PREP
In place
Above Knee cap Mini banded hip bridges / hip bridges w/ OH rotation
Above knee cap Mini band SQ
Above Knee cap Mini band Squat w/ abduction
Above wrist mini band Scapular Stability Clocks
Pregression Quad / Progression Full High Plank Position
Above elbow mini band PU
Dynamic Track warm up - use hurtles, ladder, curve etc
15mins

THE FUN RUN

2 ROUNDS timed HIIT circuits (not including FIRE DRILL)
3 stations, 2 equipment set ups, 2 partnerships per station, Trainers Choice for exercise Compilations

STATION 1 : HURDLES (4 - 6)
a)LAT HURDLES
b) 2 Ft Forward Hops
c) Staggered Forward & side Hurdle Hops *think mini Hurdle Challenge*
low/high settings depending on what's available to you

STATION 2 : BOX (3)
a)SL Box Ups Alt @ top
b) Box Overs
c) Front Foot Elevated Fast Feet Switch
low/high settings depending on what's available to you

STATION 3 : KB (1 HVY/2 KB LGHT)
a) single KB swings
b) & c) Alt SA swings/cleans/snatches
lbs & alternating depending on what's available to you

FIRE DRILL : 20s On : 20s ON You Go, I Go X @ 3 each station, 30s Transition b/w Stations
7mins

1mins REST

ROUND 1 : Trainer Compilation A 20s ON : 05s Transition X 8 @ each station, You Go, I Go w/ partner. 30s Transition b/w station.
10mins

1mins REST

ROUND 2: Trainer Compilation B 20s ON : 05s Transition X 8 @ each station, You Go, I Go w/ Partner. 30s Transition b/w station
10mins

35mins (28min work, 7 mins rest/explain/set up)

MAX SPEED in 15s CAP

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Metcon-comp(17)
30 burpee box jump overs 24/20
20 sdhp 53/35-*70/53
10 bmu
20 kbs 53/35-*70/53
30 burpee box jump overs 24/20

Clean complex(15)
hang clean + clean
work up to hvy

Finisher
2 min hamstring stretch
2 min sh distraction
100 alt toe touch

2 x Hang Power Clean + 1 x Hang Squat Clean + 1 x Squat Clean

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/Metcon-comp(18)
2rds
20 deadlift 165/115-*255/145
20 ttp/hkr/*ttb
800m run

work up to heavy deadlift(12)

Finisher
2 min hamstring stretch
2 min sh distraction
2 min six inch hold

ROW/SKI/RUN + SWING/SIT ... doesn't sound too bad...
3 stations, FOR TIME, 5min CAP, 2 mins Transition for rest .... EASY PEASY

Partners work together, faster one starts on Machine 1st, Stay @ same station, goal is to get through all distances & reps of exercises within 5 mins
ROW or SKI or RUN + SWING/SIT

ROW/SKI & RUN distances
250m (0.06)| 200m (0.05) | 150m (0.04) | 100m (0.03) | 50m (0.02)
SWING
20 | 15 | 10 | 5 | 1
Ab Mat Sit UP
20 | 15 | 10 | 5 | 1

IE. P1 starts on rower with p2 waiting....
250 m ROW, 20 Swings, 20 Ab Mat Sit UP
200m ROW, 15 Swings, 15 Ab Mat Sit UP
ETC

Ring MU practice: 15 mins
- false grip
- floor work
- banded work
- jumping mu
- kipswing

ROW/SKI/RUN + SWING/SIT ... doesn't sound too bad...
3 stations, FOR TIME, 5min CAP, 2 mins Transition for rest .... EASY PEASY

Partners work together, faster one starts on Machine 1st, Stay @ same station, goal is to get through all distances & reps of exercises within 5 mins
ROW or SKI or RUN + SWING/SIT

ROW/SKI & RUN distances
250m (0.06)| 200m (0.05) | 150m (0.04) | 100m (0.03) | 50m (0.02)
SWING
20 | 15 | 10 | 5 | 1
Ab Mat Sit UP
20 | 15 | 10 | 5 | 1

IE. P1 starts on rower with p2 waiting....
250 m ROW, 20 Swings, 20 Ab Mat Sit UP
200m ROW, 15 Swings, 15 Ab Mat Sit UP
ETC

with 80-88% of todays best.

Try to do without any fails. Scale the weights if needed.

Five rounds for time of:

15 Deadlifts (42,5 / 62,5 kg)
12 Hang Power Cleans (42,5 / 62,5 kg)
9 Front Squats (42,5 / 62,5 kg)
6 Shoulder to Overhead (42,5 / 62,5 kg)

Jos tästä selviää ilman suurempia tappioita, selviää 3 päivän rokistakin. On muuten RX painoilla melkoinen suoritus!!