Warm Up
2 rounds
15/20 cal echo bike
10+10 single arm clusters with db @7.5-10/12.5-15kg
20 hollow rocks
20 ring rows

Strenght
Build to heavy 5 rep set on Thruster
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Dead Stop Deadlift
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work
Kipping deficit HSPU 2x6-8reps + 2x8-10reps @first 2 sets as warm up skill and then 2xharder set (1-2 rir)
rest 1-2 min bwn sets
Banded GHR on ghd 2-3x6-8
rest 1-2 min bwn sets

Metcon
Emom 6-8
odd : 6-10 cal echo bike sprint/fast pace (27-24 sec)
even : 10 burpee box jump overs @60cm (33-34sec)

rest 4 minutes

Emom 6-8
odd : 10 cal echo bike sprint/fast pace (27-24 sec)
even : 6-10 burpee box jump overs @75cm (35-37sec)

Masters 45+ / scaled calories 6/8 on echo, sub 30 sec on each time on bike (bbjo must be under 40sec)

First round is 50/60cm and second is 60/75cm, that target. Mutta jos on turvallisuus riskiä kaatua, nii vedä molemmat setit
50/60cm laatikolle. Ja step up burpee tyyliin.
Masters 45+ molemma erät samalla korkeudelle 50cm naiset ja miehet 60cm.

kipping pull up/C2B

E2MOM, 5 rounds
3-10 kipping pull up/C2B
8-12 Burpee to target

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
10+10 good morning with barbell (toinen jalka edessä)
8 excentric toes to bars
16 prone banded overhead press
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 muscle snatch
3 hang power snatch
3 drop snatch to power snatch position (kädet suorana kokoajan)

Weightlifting
Build to heavy for the day : triple of hang power snatch above knee OR from blockS (above knee)
2x5reps@35-55% and 4-6 sets of : 3reps @60-85% of 1rm. On last set 1-2 RIR.
rest as needed
Snatch Pull from Floor 3x5reps@90-100% (with straps)
rest 2-3 min bwn sets
Build to heavy 5 rep set on dead stop weighted pull up (pause before each rep)
2x8reps@15-30% and 3-5 sets of : 5reps @40-70% of 1rm. On last set 0-1 RIR. (try to get +1.25-2.5kg bigger weights on each set than last time)
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Warm Up
Modified Hinshaw WU
Huom ei tartte askelteluja 5-10 min alle!
10m aitojen ylitykset vuorojaloin (over the hurdles)
10m polvennosto rintaa kohti + venytys vuorojaloin (knee to chest)
10m pakaravenytykset jalka ristiin vasten toista reittä vuorojaloin (figure 4)
10m askelkyykkykävelyt kurotuksella (samson strech)
10m tinasotilaskävelyt (toy soldiers)
:30 standing arm swings (käsien liikuttaminen "kuten juostessa" kiihtyvällä temmolla)
10m kävelyt jalkaterät sisäänpäin (toes in walk)
10m kävelyt jalkaterät ulospäin (toes out walk)
10m kantapohjien varassa kävely (walk on heels)
10m päkiäkävely (walk on toes)
sitten vetoja alle ennen varsinaista treeniä
40m nousevalla vauhdilla, kävelypalautus 50m
70m nousevalla vauhdilla, kävely palautus 70m
100m nousevalla vauhdilla, kävely palautus 100m
lepää 2-4 min ja aloita juoksutreeni

Metcon
5k Run Progression Week 4
3,000m at RPE3
-Rest 3 Min-
6x (200m at RPE8-9, 100m at RPE1)

Total: 4,800m

rpe 1-3 = 60-120 min easy pace
rpe 3-5 = 40-60 min pr pace
rpe 5-6 =20-30 min pr pace
rpe 7-8 =10-20 min pr pace
rpe 8-9 = 5-10 min pr pace
rpe 9-10 =1-5 min pr pace

*bs leave 1-2 reps in reserve - do NOT go to failure!
2+max reps@75% *target reps about 7-8,
fs-%, rest btw sets 3-4min

EMOM 15

A) 10 Goblet Squats 24/16kg
B) 15 Deadlift w/DB´S
C) 15 Sit-Ups

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 alt leg RDL
10 plate squats

Burgener Snatch Warm Up

Strenght
Hang Power/Squat Snatch Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

Metcon

3 rounds
1 min rowing (target 12-20/16-24 cal)
20s rest
1 min double unders/single unders
20s rest
1 min burpees (target 10-20 reps)
20s rest
1 min rest
20s rest
add speed/effort each round

Maastaveto suorin jaloin 10-6-4

Alternate A1/A2 (after conditioning)

A1. Front rack walking lunge – 2 x 10 steps @ RPE 6, rest 0:30-1:00 before A2

A2. Strict chin-up – 2 x AMAP-1 @ BW, rest 2:00 before A1

*2 split jerk, split both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 69-74%, jerk-%, rest btw sets 2min

1-2× 2@88%, sn-%, rest btw sets 2min