30 minute AMRAP

200 m run
20 pullups
400 m run
20 air squats
600 m run
20 weighted push ups
200 m run
20 alt lunges
400 m run
20 handstands
600 m run
20 dips

Lämmittely: omat + 3 x 10 lantion nosto + 10 x askelkyykky, nousu kannan kautta ylös

3 x 10 takakyykky, sopiva paino ( ensimmäisellä viikolla noin 60 % ja siitä korotellaan viikko viikolta)

3 x 15 Etuaskelkyykky ensin vasen jalka putkeen, sitten oikea

3 x 12 Yhden jalan maastaveto/ jalka + 12 GHR

3 x 10-15 yhden jalan lantionnosto lisäpainolla, eg. kahvakuulalla, ensin vasen jalka putkeen, sitten oikea. Käytä penkkiä yläselän alla. Mene normaaliin "hip thrust" asentoon mutta nosta toinen jalka irti maasta sarjan ajaksi.

(Eg. Aamutreeni)

Start up(16)
stretch 8 mins
foam roll lats and thoracic (upper back) (4)
front rack stretch(2)
couch stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(20) choose one or two
floor press-work up to hvy
ft squat-work up to hvy
deadlift-work up to hvy

Fitcamp
4rds
25 kbs
25 goblet squats
25 cal row/airdyne

Metcon(15)
3rds
8 ft rack lunge 105/75
8 sh 2 oh 105/75
8 toe to bar/ttp

Metcon-comp(15)
3rds
8 ft squat 165/115
8 s2oh 165/115
8 muscle ups

Finisher
2 min hip opener
1 min sh distraction
120 slow bicycles

From 0:00-3:00, perform 3 rounds of:

• 3 pull-ups
• 6 push-ups
• 9 squats

From 3:00-6:00, perform 3 rounds of:

• 4 pull-ups
• 8 push-ups
• 12 squats

From 6:00-9:00, perform 3 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats

From 9:00-12:00, perform 3 rounds of:

• 6 pull-ups
• 12 push-ups
• 18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

#Strength

3 x 3 @ zone 3 (H) of:

• BB back squat

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

5 x 3 @ zone 3 (H) of:

• BB bench press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

5 x 3 @ zone 1 (H) of:

• BB push press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Workout of the day

Back squat 5 x 8

100 weighted ab-mat sit-ups with partner

4 RFT
time cap: 15 min.

20 m OH-lunges 40 kg / 30 kg
5 pull ups
10 Box Jumps
15 DU
20 Burbees

15 cal Air Bike
12 GHD sit up
9 Ring dip