Alkavalla 3 min 45 min ajan

1. Soutu/hiihto 500/650m pyörä 1000/1300m
2. Farmari kävely yhdellä kahvakuulalla/käsipainolla 100m
3. Yleisliike 15-20

Upper body strength
4x 5-10 strict pull up / scaled 10-15 seated pull up
4x10 Db bench press
3x 10 barbell row
3x 10 press

2-3reps in tank, rest 1-2mn between sets

🦊🦝🐱🐯🦁

2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3x[1+1]@100%-100+%, rest btw sets 2min

HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.

Strict Pull-Ups, between every repetition 2 sec. hold on bottom

6-2-5-2-4-2-3-2

Go Every 2:30

( Use band or weighted )

Increasing weight in the first 3 rounds and decrease in smaller proportions for the last 2 rounds

Warm Up
3 rounds
1 min ski,row,ski
6+6 lateral box step ups
5-10 strict chin ups
:15-25 ring support / dip hold play as you like

Strenght
Weighted Chin ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
rest as needed bwn sets

Gymnastic Strenght/Stamina
Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
2-3x6reps + 1-2x5 reps + 2x4 reps + 1x3 reps
Total volyme is 28-39 reps.
or
5x2reps + 5x1 rep
Total volyme is 15 reps.
rest as needed bwn sets

Metcon
5 rounds For time
30-50 reps of double unders (max reps in 45 seconds)
1-2 reps of legless rope climb/rope climb
target 5-7 min

rest 5 min

5 rounds For time
30-50 reps of double unders (max reps in 45 seconds)
then
15-12-9-6-3 reps of burpee box jump overs @60/75cm (facing)
masters 45+/scaled do 11-9-7-5-3 reps and 50/60cm box
target time for this 7-9 mins

Accessory Work
2-3 sets
12-15 reverse flyes
12-15 weighted calf raises R/L (ota yks käsipaino/kuula, pidä toisella kädellä tukea, levypaino korokkeena)
rest 1-2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

STANDING LONG JUMP testing
3x1@kirjaa lukemat ylös, rest 2min
*paikaltaan tasajalka hyppy ponnistaen, mitataan taaemman jalan mukaan
*alkuun 2 harjoitushyppyä

video:

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7 sets of Deadlift
Set 1: 5 @65%
Set 2: 4 @70%
Set 3: 3 @75%
Set 4: 2 @80%
Set 5: 1 @85%
Set 6: 6 @70%
Set 7: 6 @75%
- Rest 2min btw sets

6 x 2 front squat + 4 back squat.