PERFORMANCE
EMOM x 10 MINUTES
3-5 Strict Pull-Ups

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FITNESS
EMOM x 10 MINUTES
3-5 Partner Assisted Strict Pull-Ups

(Week 1 of 9 Gymnastics Cycle)

-hang power clean + hang squat clean
*build in weight as you go

Weighted dip 4x1x90%, warm up 3x50%, 2x60%, 2x70%

Vinopenkki käsipainoilla 5x12-20

Ojentajat niskan takaa tangolla 5x8-15
-istuen
-kapea ote / pidä kyynärpäät kontrollissa

Vipunostot eteen tangolla x 20 / etunojapunnerrukset x 20 / vasarakääntö käsipainolla x 20/käsi
-5 kierrosta
-etunojiin tarvittaessa lisäpaino

with partner You go, i go
30 burpees
20 Russian KB swings (24/32 kg)
10 chest-to-bar pull-ups
– Split the work as needed.

Scaled WOD
25min AMRAP with partner
30 up downs
20 Russian KB swings
10 ring rows
– Split the work as needed.

In Pair

4x 8min ON/90sec OFF

A) BikeErg
B) SkiErg
C) Echo Bike
D) Riw

SUPERHEAVY WEEK 13/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

6+6 LYING SIDE LEG RAISE *kylkivatsa

3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *snatch grip
5 SNATCH THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 PRESSING SNATCH BALANCE
2-3 SNATCH DROP
2-3 SNATCH BALANCE

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SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
3[1+1]@94-99% sn-% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
3x2@80% pal 3-4min

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SUMO DEADLIFT
3x2@84-101% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
3x1@90% *rest as needed between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8+8 PALLOF PRESS *split position

8-12 BANDED SEATED 1-LEG HAMSTRING CURL

5 weight 1-LEG BACK RAISE

10-9-8-7-6-5-4-3-2-1 reps for time:
- Deadlifts @100/70kg (or @75%)
- DB Bench Presses 2x30/20kg
- Burpee Box Jumps 60/50cm

Clean and jerk 5x2x70-80% (2+1)

FOR TIME:
20 box jump overs @60/50cm
15 deadlift @102.5/70kg
10 burpee over bar

tc: 6min