Every 2min:
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

1a) 1-Arm KB Rows with rotation: 4 x 8 each. Rest 30s.

1b) DB Push-ups: 4 x submax. Rest 30s.

2-4 rounds:

6+6 windmill
12 hollow rock
12superman/ 12 Ghd hip extension

SPESSUPERJANTAI

“Hortman”

45 minute AMRAP:
800 meter run (1x ”peruslenkki”)
80 Air squats
8 Muscle ups

*Muscle uppeihin sopiva skaalaus; esim tangolla käytä kumpparia / tee boxin päältä hyppäämäämällä. Renkailla voit tehdä "matalilla renkailla" sopivin skaalauksin. Tarvittaessa vaihda liike pull-ups/ C2B

On the 2:00 x 5:
3 Hang Power Cleans
3 Push Jerks
Building in Weight

Single Arm Farmer Carry x 5:00 Max 30m Trips.

3 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"

• 1 Round of "Kelly":
400 Meter Run
30 Wallballs 9/6kg
30 Box Jumps
• 1 Round of "Helen":
400 Meter Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

For Time:

100 Air Squat
90 Sit Ups
80 Lunges, alternating
70 Burpees
60 Sec. Plank
50 Mountain Climbers
40 Push Ups
30 Hollow Rocks
20 Jumps Squat
10 HR Push Ups

Takakyykky

5x4x75%

Raakarive + RaTy

10 x (1+1)x70% ->

Rive puolesta reidestä + työntö

6 x (1+1)x 70 - 85%

Työntöveto

1x3x95%
1x3x105%
1x3x110%

Min 0-10
Run 1200m +
Max rounds of
5 HR Pushups
10 Pistols
15 Jumping Jacks

Min 10-20
Run 1200m +
Max reps Power Cleans 80/60kg

Min 20-30
Run 1200m +
Max reps Burpee- Toes-to-bar