EMOM32:
a) 20-40 cross-over / 30-60 SU
b) 20-40m sandbag / double kb front rack carry
c) double db devil's deadlift (2x15 / 10) + box step over (60/50)
d) rest

Työaika: 30-45s / min.

Rasittavuus: RPE 7, hallitse sykkeitäsi liikkeen tahdilla ja sarjapituuksilla.

Warm Up
2 rounds
2 min fast walk/jog/light run
20 banded monster walk
10-15 banded air squats
10-15 banded glute bridges
20-30 mountain climbers
:20-30 HS HOLD

Metcon
3 sets
20 air squats
400m run or 15 shuttle run's (1 shuttle run is 15m) (7.5+7.5m)
20 air squats
rest 1:1 bwn sets

Strenght
5x5 Box Squat to Bench @60-65-70-75-80% of 1rm back squat
perform 4-8 strict hspu after box squat set
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x12-15 seated double db press @light/moderate weight
2-3x12-15 kb goblet squats @24/32kg
2-3x12-15 strict knee raises + 24-30 mountain climbers
rest 1-2 min bwn sets

Warm Up
1 min easy
30 sec moderate
1 min easy
30 sec moderate
bike or air bike, then ski and last do empty or light weight sledge.
then strech / mobility as needed and start metcon

Metcon
3 sets
3 min bike or air bike zone 2
2 min ski zone 3
1 min sledge push zone 4
eli yhtäsoittoa vedä läpi aina vaadittu työaika ja siirtymä seuraavaan liikkeeseen ja vaadittu työaika
taukoineen&siirtymisineen tää ottaa n.20 min.

Accessory Work
3 sets
1 min farmers walking
rest 30-60s
1 min sandbag bear hug hold
rest 30-60s

3-4 Supersets of:
10 Hip Thrusts
10 Reverse Hypers
- Rest 2min btw sets

Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 1 x Squat snatch
Start from 70% and build-up

B: 3x1 Back squat. Find days heavy squat, then do 2 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

Warm Up
2 rounds
2 min cardio
10/10 single leg hip bridges
10/10 single arm floor press
10-20 alt leg v-ups
:20-30 ring or box support hold

Strenght (20 min)
Floor Press 2x10 + 3x5rep, building in weights to heavy 5 rep
Perform 8-12 kb swings right after floor press
rest 2-3 min bwn sets

Intervals
4 sets, alt time full round 2 min on/2 min off
15/12 calories row,ski,bike erg or 12/9 calories air bike
10 double db/kb deadlifts
max reps hr push ups in remaining time

For time:

4 rope climb
40/30cal ski
40 GHD sit up
40/30cal ski
4 rope climb

Target under 10min, Time cap 12min / scale rep scheme if needed / GHD sit up --> V -UP

Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
15 double db bench press
15 hollow rocks

Strenght
Military Pause Bench Press 6x6reps@65%, perform new set every 2.5 min.
perform 3-5 fast strict pull ups right after bench pressing
Hip Thrust 4-5x6-8reps@50-80% of 1rm back squats (pause 1 sec at top on each rep)
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 45s moderate rowing @23-27 s/m (target 15/12 calories) masters 45+ 14/11
2) Bar Muscle Ups x 3-8 reps
2) 45s moderate ski erg (target 14/11 calories) (masters 45+ 13/10)
4) Dumbbell snatch x6-8reps @17.5-22.5/25-32.5kg

Optional Accessory Work
2-3x15-20 banded strict pull ups
2-3x15-20 reverse hyper
2-3x 15-20 v-ups + 20 heel overs + :10-15 Flutter Kicks
rest as needed

Wu×3
Laying
Y×10 T×10 W×10
Arm circles
10/10
Lat-push ups
×10
Crab push up
×10
Drop squat
×10
Close grip ohs w.10.sec pause atg ×1

A.1)Muscle snatch in bottom + press In snatch
4×3+3

B.1) Snatch singles ×10
80-85% of snatch

C.1) Snatch pull + low hang pull w/ 3.sec eccentric 1+1 emom 10.min

D.1) Back squat
1.) Building weight to a heavy set of 2 reps (2rm)
2.) 3×2 @90% of 2rm

E.1) 4×
Weighted plank ×30.sec
Db romanian deadlift ×10