AMRAP 3

Max legless Rope Climb.

Jos et saa vielä kiivettyä ylös, ota matalampi targetti ja kiipeä siihen.

Warm Up for 15 minutes
1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
then
20 sec fast on each machine rest about 30 sec while switching machine.

strech overall and take easy for couple mins before hitting workout

Metcon
Triangle Workout 1
EMOM 40
Min 1 - ROW
Min 2 - SKI
Min 3 - ASSAULT BIKE
Min 4 - REST

Third time TRIANGLE : add + 1 calorie compared last time you did this.
You should keep fast pace always when work. Dont go all out because it makes it pretty hard to recover bwn rounds. If doing first time this women start with 10-12 calories and men with 13-15 calories.

Cool down few minutes after triangle before doing accessory work!

4 Kierrosta:
A1. 6 Pystypunnerrus tangolla
60s lepo
A2. 4 Leuanveto vastaotteella (2s pysäytys ylä-asennossa)
60s lepo

Accessory Work
4 sets
5-7 Strict ring dips
5-7 tempo pistol squats or lateral box step ups (each side)
7+7 side plank dips with 2 sec pause (use extra weight on hip if necessary)
rest 1-2 min

Accessory Work
Perform 400m heavy farmers walking, you can increase weight during this.
example 100m + 2x75m + 2x50m + 2x25m
rest as needed

Cool down
2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching
1+1 min leg across body strech

Warm Up

2 rounds
2:00 cardio machine (last 10-20 s fast tempo)
5+5 lunge elbow to floor strech
5 push up to downdog pose
5 dynamic squat strech
10+10 Single leg hip bridges
10+10 kb bottom up press
10 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

Strenght
Tempo Bench Press 3x10 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Back Squats 3x10 reps (3:0:3:0)
@40-50% of 1rm
rest 2-3 min

Keep Quality on these, try to hit same weights than 2 weeks ago.

3x5 @tanko

3x 2+2 varma
2x 1+2 haastava
2x 1+1 haastava

4x2+2

Partner workout

for time
100/85 cal row
80 front squat 42,5/30
60 toes to bar
80 front squat 42,5/30
100/85 cal row

Share the repetitions with your partner

3 x 3