DELOAD WEEK

Team workout (in teams of three people)

For time
30 bar muscle-up / jumping BMU
90 cal row
120 wall ball 20/14

Share the repetitions as you wish with the team. One is working at a time.

Treeni 2
Warm Up
3 rounds
15 cal ski
10/10 half kneeling db press
10 toe up RDL
4 inch worm with push up

Strenght
Push Press
1x10 reps @55%
1x10 reps @60%
2x8 reps @65%
rest 1.5-2min bwn sets
Bench Press 3-4x10 reps @55+60+1-2 sets @65%
rest 2-2.5 min bwn sets
Pidä hyvä asento push pressissä ja hae jaloista voimaa mahd.
paljon. Paino koko jalalla mahd pitkään dipin aikana ja ylä-
asennossa tanko vartalolinjaan.

Metcon
Tabata of AIr Bike (keep moderate/fast pace)
straight to:
then 3-4x (masters 45+ only 3 rounds)
8 sb clean @35/45kg
8 burpee over sandbag
then

12/15 calories of air bike (fast!)
time target under 10 minutes.

Accessory Work
3x15 double db bench press
3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
3x15+15 half kneeling trunk twists R/L
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

For Time:
1250 Meter Row
8 Rope Climbs
60 Lateral Barbell Burpees
40 Toes to Bar
20 Deadlifts 100/70kg

Push press 4x3

Last set RIR 0-1, so you can aim to find heavy triplet of the day if technique allows.

E75s x12:
1 Power snatch + 2 OHS w/ 2s pause at the bottom

Every 90 sec x 10 sets

10 Thrusters @42.5/30
10 Bar Over Burpees
*Scale To get at least 15 sec rest
*Goal Under 60 sec per set

Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warmup

A: 10 min emom:
5 x tng power clean
Start from 50% of 1RM power clean and build-up

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

EMOM 9:
50s AB
10 Seated Double DB Presses, choose load
10 Burpees

Rest 2min

EMOM 9:
50s Ski
10 Box Jumps 60/50cm
10 T2B

Treeni 1
Warm Up
2 rounds
20/16 calories row, run, bike
20 banded monster walk
20 banded air squats
20 kb swings

Strenght
Back Squat 10,8,8,8 reps @57-62-67-71% of 1rm
Front Squat 3- 4x5reps @1x60, 1x65 and 2x70%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
3-4 RFT (rounds for time)
20 back rack step back lunges @25/35kg
16/20 cal row
Masters 45+ only 3 rounds.
Go unbroken sets on lunges and steady fast pace on
rower. Time target on 3 rounds under 8 mins and
4 rounds under 10 mins.

Accessory Work
3x12 romanian deadlifts @30-35-40% of 1rm deadlifts
3x12 barbell bent over row
3x10+10 side plank knee tucks + 1:00 front plank hold
rest as needed

Optional Extra
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-20s bwn sets