Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 3-6 hspu
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 kipping pull ups, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db snatches , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 box jumps, go every 1 min

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 5-10 hspu
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 c2b pull ups or pull ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 db snatches , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 box jumps, go every 1 min
first round with ski erg and second with rower

after 24 minutes work go straight to second part with air bike or bike erg

15-20 min easy pace cardio bike erg or air bike
perform every 5:00 : 2 rope climbs , start with rope climbs

go until 40:00 or 45:00.

Accessory Work
2-3 sets
biceps and tricep work (12-15 reps)
rest as needed bwn sets
2-3 sets
kb/db side bents 10+10 + weighted russian twits x 20-30 reps (feet on the ground)
rest as needed bwn sets

Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
10 cossack squats

Strenght
Building to moderate heavy triple on each movement
Front Squat 3reps @50-55% to start and finish at 70-75%
Bench Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Sumo Deadlift 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.

Accessory Work
3 rounds
10 heel elevated tempo goblet squat @12-16/20-24kg
5+5 half kneeling kb bottom up press @8-12kg/12-16kg
10 ghd back extension with 1-2 sec pause at end of each rep
rest 2 min bwn rounds

Metcon
15-12-9 reps ( masters 45+/scaled 13-10-7 reps)
burpees
toes to bars
wall ball shots
goal is unbroken sets and steady fast pace.

GHD Sit-ups
5 x 8

AMRAP 9 min

15 TTB
10 DL 52/34 kg
5 Snatches 52/34 kg

4 R FQ
10 band pull aparts
10 cossack squats
10 OH-pulls
10-20 sec frog stand
10 active to passive hang

EMOM 12 Work/Rest 0:40/0:20

Odd : Row Calories
Even : 5 Box Jumps + Max Burpees

Score : Calories & Burpees

EMOM x 15
1) bike
2) 3-5 wall walk + 5-10 ttb
3) 3-5 high box jump

STEADY PACE NOT ALL OUT

Partner workout, you go I go
Alku-chipperi (edestakaisin)


6 rope climbs

8 D-ball over Shoulder

10 D-ball squats (D-ball olkapään päällä)

12 MU (rengas, tanko tai box)

14 Power Clean &Jerk 50/70kg

16 (deficit) HSPU

18 HEAVY WB

20 C2B
(tc 24 min)

5 min REST

3 rds

500 m ROW

12 m HS WALK

24 T2B

28 push-ups


(tc 24 min)

3-5sets:

4 shoulder press + 8 push press
3-10 strict pull up

ALTERNATE E2MOM / 2-3 RIR