Warm Up
2 rounds

2 min easy/mod rowing
4 inch worm + push up
8 lunge elbow strech
8 tempo wall squats
then 3 sets of
:30 mod/fast rowing
4-5 burpee over rower
4-8 ohs @from barbell to workout weight
rest 1-2 min and repeat

Workout
Part 1
2-3 sets of
20/16 calories rowing (masters 18/14)
15/12 burpee over rower
15/12 ohs @42.5/30kg
rest 1:1 bwn sets

then

Part 2
2 sets of
20/16 calories rowing (masters 18/14)
15/12 ohs @42.5/30kg
15/12 burpee over barbell (lateral)
20/16 calories rowing (masters 18/14)
rest 1:1 bwn sets

tarkoitus on mennä 85-90% effortilla jokainen veto, eli periaatteessa pyörällä painat omaa fast pace 15-20 min pr pacea
sit yrität liikkua tehokkaasti burpeessa, pikku happi ennen ohs ja yritä tehdä sarja putkeen. painon pitäis mahdollistaa se.
jos et oo ihan varma, niin skaalaa ohs painot esim 25/35kg. Sit 2 jälkimmäistä setti eri järjestyksessä ja 1 x rowing lisää.
miten kunto kestää.
tavoite ajat per veto on eka osassa 2.5-3.5 min ja jälkimmäisessä 4-5 min.
masters/scaled 12 bor and 12 ohs

Cool down
10-15 min light recovery bike erg or walking

4 gigasets:
10 DB Lateral Raises
10 DB Front Raises
10 Seated DB Rear Delt Flies
- Rest 1:30 btw sets

In 10min (5 sets minimum):
Find 3 rep max Weighted Pull Up

——— Rest 3-5min, then ———

25 Unbroken Banded Strict Pull Ups
- Try to find a set of bands, that you can go unbroken or maximum 2 sets.

Kyykky 3x3x80%

Etukyykky 3x6
-3s stopit
-50-60% etukyykyn maksimista

Kulmasoutu käsipainoilla 4x15
Pendlay row 1x20+ (muutama lämppäsarja alle ja yksi amrap sarja noin 30%)
Yhden käden kulmasoutu 3x20 / käsi
-valitse yksi liike

1 Man maker 2x45lb / 35lb DB’s

2 Reverse lunges 2x45lb / 35lb DB’s

3 Thruster 2x45lb / 35lb DB’s

4 MU / C2B / Pull up

5 (strict) HSPU

6 DB Snatch 45lb / 35lb

7 T2B

8 Walking lunges

9 Hs walk 

10 Row / Ski / Echo bike

11 GHD sit ups

12 Burpee broad jumps

Weight:
RX 50/35kg

Scaled 40/25kg

Elite 60/42,5kg

EMOM6-8
1. 10-12 DDB bicep curl
2. 10-12 Banded triceps push down

Huom! Tiukat sarjat.

Warm Up
3-5 min easy rowing

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 2 minutes in Supinated Passive Hang (stretching lats)

3 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 Seated Box Jump (60/50cm)

Weightlifting
Wave 1
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch

Wave 2
3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch

Wave 3
3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @90% 1RM Power Snatch
rest 45-90 sec bwn 3+3/2+2/1+1 lifts and 2-3 min after full set

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
1 Back Squat + 1 Pause Back Squat + 1 Back Squat
*Start around 60-65% and build from there 75-80% on last sets
**Pause On Squat is 3 second pause in the bottom.

Metcon&Stamina
Emom 16
odd : 4-6 sandbag cleans
even : 2 sets of 3-5 c2b pull ups or pull ups (some easy set with short break) (huom jos teet 2x5 per kierros, total 80 reps.

Cool down
5 min light bike erg + 5 min short mobility

3x 4 rds for time TC 15 min


8 MU / 8 C2B / 12 pull up

16 Front rack reverse lunge 60/40 kg

80 DU
20 KB swing


REST 3 min

20 HSPU 

10 power C&J

4 rMU + 8 ring dips / 12 ring dips

16 Goblet squats 32/24kg

REST 3 min

4 rope climb

20m hs walk / 40 Shoulder taps 

10 Power Snatch 40/60kg

20 T2B

Maastaveto 3x85%

Pystypunnerrus 3x5
-kaikki sarjat samalla painolla
-saa olla raskas, mutta 1-2 toistoa varoja

Stoppiveto 5x5x50%