Partner Workout (You Go, I Go)
80-60-40-20
Calorie Bike/Row/Ski
40-30-20-10
Burpee Box Jumps
- 50 Russian Swings after each round @ 24/16kg
- TIME CAP = 30:00

Extra:
5:00 easy bike + 5:00 easy row or jog

Rest day - what did you do?

Deadlift ( Deadstop )

10-10-8-8-8

Go Every 3:00

Warm Up
Mobility Flow as you like, dynamic streching etc band warm up as you like, full body
then
2-3 sets
15/12 assault runner
4 inch worm
4-8 strict pull ups
20+20m single arm kb oh carrying @16/24kg
16-20 heels over kb
then start to prep for jerks

Strenght
2 sets
5 push press@55-60%
4 push press@62-67%
3 push press@70-75%
2 push press@77-82%
1 push press@85-90% of 1rm push press
these shoud be done as minimum rest as can, but keeping quality.
time target is about 5-6 minutes per set.
rest 3-5 min and repeat
then
Excentric Jerk Dips 4x2reps@95-105% of 1rm jerk,4-5sec lowering and then fast up
rest 1-2 min

Short Skill Intervals
5 sets, new set every 2 min
5 deficit kipping hspu
5 burpee box jump overs @50/60cm
30 double unders or max reps du's in remaining time
time target sub 1 min on each set.

Metcon
Running
800m run@2km pr pace (try to speed up on each run a bit)
rest 50% of time last run took
600m
rest 50% of time last run took
400m

rest 50% of time last run took
300m
rest 50% of time last run took
150m

Warm Up
2 rounds
1 min ski or row
1 min air bike or bike erg
12-16 walking lunges
6-8 box step overs
6-8 burpees

Metcon
Emom 24
1) 40s moderate ski erg
2) 6-8 burpee box step overs
3) 40s moderate air bike/bike erg
4) 8-12 farmers hold walking lunges

Accessory Work
2x15/15 single arm db press
2x15-20 tempo goblet squats
2x 16-20 alt leg v.ups + 16-20 heel overs + :10-15 Flutter Kicks
rest as needed

Cooper-testi

Warm Up
1-2 min with each machine you use today and jump rope
then
2-3 Sets
15 Prone PVC Lift Off
45 Sec Stir the Pot (medball is fine=wall ball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
then
10 side plank knee to elbow R/L

Metcon (zone 2)
30-40 Min Easy
2 min crossover single unders or double under training EASY WAY ( NOT FULL TIME)
1000/850m Bike Erg
500/425m Ski
400m run
Pidä tämä kevyenä, seuraavaan treeniin tarttee energiaa!

tai voit ottaa uinti/rullaluistelu/sauvakävelyt/kevyen juoksutreenin mutta pidä mielessä
seuraava treeni, siinä pitää olla virtaa.
eli älä tee tätä kuluttavana vaan enemmänkin päälle ja kropalle helppoa&kivaa meiningillä.

Amrap 35 (New round every 2-3min-ish)

20m Sled Push 40...80kg
+
A) 11/9 Cal. SkiErg
B) 15/12 Cal. BikeErg
C) 15/12 Cal. Row
D) 11/9 Cal. Echo Bike

Athlete does the Sled push + Cals on machine, then back to the line to wait his/hers turn

Deadlift ( Deadstop )

5-5-5-3-3-3

Go Every 3:00