25min laadukkaasti

2-3 taitoliikettä ja väliin 90s kevyttä konetta tai hölkkää

Warm Up
3-5 min sledge push, add speed during it.
then 2 sets
10+10 suitcase deadlift
25+25m single arm farmers carrying
:30 Ring Push Up Plank hold
then movement and weight prep for Strongman workout

Strongman style Metcon
3 sets
4 sandbag cleans @35-45/55-68kg
40-50m dumbbell farmers carrying @32.5/22.5kg's
30m sledge push @moderate weight

rest 2 min bwn sets

3 sets
30m sledge push @moderate weight

40-50m dumbbell farmers carrying @32.5/22.5kg's
4 sandbag cleans @35-45/55-68kg
rest 2 min bwn sets

Strenght Training with Dumbbell
Single arm Push Press / Strict Press Standing
10+10 reps
8+8 reps
6+6 reps
4+4 reps
2+2 reps
building in weights, rest as needed. You can use Kettlebell also if want to!

4 rounds:
400m run
15 box jump over
10 hspu / scaled push up

rest 3min between rounds

Target under 3min, kiihtyvä tahti, hspu 1-2 sarjaan

Push Press

3-3-3-2-2-2, climbing weights

Go Every 2:30

Teams of 3

2x 16min ON/2min OFF

A) 23/18 Cal SkiErg
🔽
3x10m Shuttle Run
+
Max Cal BikeErg
🔽
Rest

B) 23/18 Cal Row
🔽
3x10m Shuttle Run
+
Max Cal Echo Bike
🔽
Rest

20min T2B tech

Deadlift

10-8-6

E3MOM / 1-2reps in tank

4x2 clean 70-75% / drop&go
4x1 clean 75-85%

Warm Up
4 min cardio (perform 4 burpee every min x 4 times)
then some mobility for few minutes
then barbell warm up of your choise 10 minutes (both movements)

Weightlifting
Flat Foot Snatch 4x4reps@light weight
Slow Snatch + Snatch 6x1+2reps@50-70%
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
Squat Clean + Split Jerk 6x2+2reps@50-70%

Accessory Work
Sledge Push 1x40m + 2x20m + 2x10m , build in weights but keeping load light/moderate
rest 1.5-2.5 min bwn sets

25min ajan laadukkaasti YGIG

30 Cal
12m HSW tai 4 WW
24 Askelkyykkyä