Every 2min for 10min:

• 2 Push Press @ 90% of 3RM

Tempausveto + tempaus polven alta
4-5 x 1+2 @75-85%

Raakatempaus
4x 3 @haastava

Russian twists
3-4x 12-15 @levykiekko/kahvakuula

12 rounds for time, starting with 1 and adding a movement each round:

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

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Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.

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• goal time 20:00-25:00.
• Faster pace early and slower paces in the later rounds.
• Increasing complexity as the workout progresses.

Emom 9x 2

1) 45s Kone
2) 4-10 Pistoolikyykky
3) Lepo

2min tauko

1) 45s Viivajuoksu
2) 4-8 Raakaleuka tai rengassoutu
3) Lepo

MODERATE DAY 4/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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MUSCLE SQUAT SNATCH 'muscle sn + ohs + OHS
2-3x1x[6+6]@barbell, rest btw sets 2min

BLOCK SNATCH from BELOW KNEE
2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, 2x2@75%, 2-3x1@80%, sn-%, rest btw sets 2min

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+1]@80%, bs-%, rest btw sets 3min

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video: BLOCK SNATCH from BELOW KNEE 0:20

video: PAUSE BACK SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

6@RPE8 SNATCH SOTS PRESS *could do 2-3 more reps
5x BOX JUMP

Rest as needed

KEHONHUOLTOA!

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PROG II - LIGHT-MODERATE WEEK 4/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

LIGHT DAY 10/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55-60%, sn-%, rest btw sets 2min

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SNATCH PULL *full foot
3x3@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[2+1]@barbell, 3x1[2+1]@70%, pp-%, rest btw sets 2min

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

BACK SQUAT
3x3@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä, light
10+10x SIDE BEND *kb, light

Rest as needed

KEHONHUOLTOA!

EMOM x 40

1) 11-19cal row
2) 11-19cal ski
3) 11-19cal echo
4) rest

Target VK 1- VK2. Valitse riittävän haastavat kalorit, tavoite päästä läpi koko setti samoilla kaloreilla.

AMRAP 6
3 bmu / c2b / pull up
6 power clean @60/40kg
9 wallball

rest 3min

AMRAP 6
1 rope climb
3 power clean @70/50kg
9 wallball

SCALE WEIGHT IF NEEDED

EMOM24:
a) 1-3 rope climb
b) 3-5 power snatch + 3-5 OHS (42,5 / 32,5)
c) 8-15 cal machine
d) rest

Työaika <45s / min, RPE 8-9.

Front squat

6-4-4-2

E3MOM / 2-3 REP IN TANK

Push press.

8-6-4-4

E2,5MOM / 2-3 rep in tank