3 x 8

8x 4min ON/90sec OFF

A) Run 400m
+
AMRAP of
10 Wall Balls
10 Box step Overs (with MB)

B) AMRAP of
8 KB Swings (heavy)
8 Pistols
8 Toes-to-var

C) AMRAP of
12/10 Cal. Row
8 Burpee over rower

D) AMRAP of
30 Double Unders
10 Double DB Deadlifts (heavy)

3-5 Chin-ups

EMOM 21 min (Quality only)

1) 1-2 Rope climb
2) 6-8 DB/KB Push press (2xDB/KB)
3) REST

*Köydet jalkalukolla tai leglessinä
*Omaan kuntoon sopivat painot push presseihin
*Jos wodeilla porukkaa paljon, useampi voi olla ”samalla pisteellä”

Köysikiipeilytekniikkaa

Opettele 15 min tekniikkaa.

Treeni on tehty Järvenpään Rampakan portaissa, jossa on melko loiva profiili ja 100 porrasta. Voit muokata treeniä omien portaiden profiilin ja pituuden mukaan.

Lämmittelynä 2 kertaa kävellen ylös

Venytä sen jälkee n. 10s per lihasryhmä, pohkeet, etureidet, takareidet, pakarat

2 x
3 porrasjuoksu ylös (askellus joka portaalle), kävellen alas, kolme kertaa peräkkäin sitten vasta tauko, jonka jälkeen uudet kolme

Tauko sarjojen välissä ja ennen tasatassuja 3-4min

1x (4 tasatassua + 1 kyykky)

1x 5 kinkkaa per jalka, vaihdellen

1x kävellen ylös, askellus joka toiselle portaalle

Tauko näiden jälkeen 2-3min

2 x loikalla portaat ylös, kävellen alas

1 x 4 kävellen askellus joka toiselle portaalle + kyykky

Venyttelyt n. 20-30s per lihasryhmä

Video

10 min AMRAP
24 HBR
10 pistols
24 ABR
10 ring dips

For 5 minutes

(10 flips in total)

Every 30 seconds - do a tireflip (heavy if possible)

Mobility

Hip Focus Week!

Level 2 hip CARs. These aim to force any compensation patterns out when doing regular hip CARs, and force the head of the femur to rotate more into the hip joint! These get pretty tasty, so stay strong and create maximal tension when performing! Perform 4 sets of 3 reps.

Mobility: Hip IR PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x.

Hip IR End range lift offs: Perform a 6min AMRAP working on both legs, the aim is to develop strength and control in the new range of motion moved into when performing PAILs/RAILs

No Equipment Ninjas

Using your 10RM for each:

Handstand Push Up 15 x 1

pistol squats 12 x 2

pull up 10 x 3

Reps do not need to be tempo but the pistols are deadstop. Handstand push-ups are back facing.

You can perform the sets as a circuit (e.g 1 HSPU then 2 pistol Squats then 3 pull-ups X 15 sets, or as individual sets)

Single Arm Samurai

5 Rounds

1 get up each arm

5/5 snatches

10 Russian swings

(2min rest)

*if ur using a light kettlebell up the reps if needed

Full Kit Wankers

Bench

Using your 5RM from last week.

You will add 2.5kg in total, and warm up to this weight.

e.g. your 5RM was 40kg, you will warm up to 42.5kg.

Then complete 4sets of 2 reps with 20 sec rest in between. Rest 2 minutes then repeat. so you will have completed 2 cluster sets at 42.5kg.

WOD

Gymnastics floor progressions

then:

EMOM for 12min:

5 single arm snatch max rep overhead lunge same arm

alternate arms each round

Pystypunnerrus 5x10

Kapea penkki 15-12-10-8-5 (lisää painoa joka sarjaan)

Pystysoutu 5x12-20 (voit tehdä tangolla, käsipainoilla tai kumpparilla)

Hauiskääntö 5x10