Warm Up
Banded Hip Activation + Band Pulls as you like for upperbody
then
2 Sets
250/300m rowing @easy/easy to moderate pace
5 Romanian Deadlift
5 Muscle Clean
5 Tall Power Clean
5 Push press (pause at top)
rest 1-2 min bwn set

Weightlifting
Every 2 min for 6 minutes (3 sets)
3 hang power clean + 3 push press @60-65% of 1rm power clean

Every 2 min for 6 minutes (3 sets)
3 power clean + 3 push jerks @70-75% of 1rm pc&pj

Every 2 min for 6 minutes (3 sets)
3 clean pulls @80-85% of 1rm

Metcon prep
2 sets

1 min row
1 min ski
1 min air bike
1 min rest

Metcon

3x5min emom*s
emom 5 of : rowing @moderate pace for 45 sec (15 sec rest and repeat)
emom 5 of : ski @moderate pace for 45 sec (15 sec rest and repeat)
emom 5 of : air bike @moderate pace for 45 sec (15 sec rest and repeat)
rest 1-2 min bwn emom 5's

Cool down
5 min walking on treadmill

-from standing if possible
-rest as needed between sets

A)
Conventional Deadlift against a band
6 x 3 @75% effort every 60s.
– Reset on each rep.

B)
Front Squat
Build to a heavy 5 in 4 sets. Rest 2:00
– Option: Build to a moderate weight

LÄMMITTELY

3-4 Kierrosta, 3-5 toistoa per liike,
Voimatempaus lantiolta
Niskan takaa vauhtipunnerrus
Valakyykky
Voimatempaus polvelta + valakyykky
Alle veto lantiolta (tall snatch)
Niskan takaa kyykkyyn työnnöt (snatch drop)
Vauhditon pituus,
5 x 1

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TEMPAUS

Nousu päivän kunnon mukaiseen raskaaseen, mutta terävästi liikkuvaan kahden toiston sarjaan 10:00 minuutissa. Sitten 3 x 2 tempausta @ 80-85% raskaimmasta kakkosesta.

Tempausvedot,
3 x 3 @ 105% raskaimmasta kakkosesta.

RIVE & TYÖNTÖ

Rinnalleveto polvelta & työntö,
Nousu päivän kunnon mukaiseen raskaaseen, mutta terävästi liikkuvaan painoon 10:00 minuutissa.
Sitten 3 x 1 @ 75-85% raskaimmasta painosta.

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BONUS
Takakyykky,
Nousu päivän kunnon mukaiseen raskaaseen kolmen toiston sarjaan 12.00-15:00 minuutissa

Bulgarian split kyykky,
4 x 8/8 (keskiraskas)

1-Jalan romanialainen maastaveto,
4 x 8/8 (keskiraskas)

Hauiskääntö + pystypunnerrus käsipainoilla,
3 x 10-12 (keskiraskas)

Tiukat polven nostot / varpaat tankoon nostot,
3-4 x 10 (keskiraskas)

4x2 Pause Squats @ 75% of 1RM

Row intervals

1500m Row @ 20spm (strokes per minute)
1500m Row @ 22spm
1500m Row @ 24spm
1500m Row @ 20-24spm*

Rest 3:00 b/t intervals

• You can choose the stroke rate that felt the best for the final interval (from 20 to 24) Pace. Start the first interval at a low rate (20-22spm) and a moderately challenging (repeatable) pace for the 1.5km piece. Then as you increase your rate on each interval aim to speed up your 500m split by the same amount in seconds ( = from 20spm to 22spm, increase your 500m pace by 2-seconds, e.g. from 1:54 to 1:52/500m). Aim for the final interval to be your fastest one of the day. Intent. We continue to explore producing power on the rower at different rates. This weeks focus is on lower rates. Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigued.

Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
10 air squats + 5 squat jumps

Strenght
Push Press 8-8-6-6 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpees x 6-10 reps
even : Rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Push Ups x 6-12 reps
even : Air Bike x 30 seconds (mod/fast)

FOR TIME:

3rounds:
20/16cal row
16 DB snatch @30/22,5kg
12 c2b / scaled pull up

rest 5min

3rounds:

12cal ski
9 burpee box over
6 burpee pull up

For time:

20/15cal row
30 pull up
30 wallball
20/15cal row
30 wallball
30 ttb
20/15cal row

For time SCALED:

20/15cal row
15 pull up
20 wallball
20/15cal row
20 wallball
15 ttb
20/15cal row

TARGET UNDER 9MIN, TIME CAP 13MIN

Team of 2 ( All workout, divide as you wish, except the synchro work)

For total rounds and reps:
AMRAP in 9 mins of:
30 Ski Erg/Bike Calories
20 Dumbbell Bench Press, 2x22.5/15 kg
10 Synchronized Toes-to-bars
-- then --
Rest 2 mins
-- then --
AMRAP in 9 mins of:
30 Row Calories
20 Synchronized Goblet Lunges, 22.5/15 kg
10 Wall Walks
-- then --
Rest 2 mins
-- then --
AMRAP in 9 mins of:
30 Dumbbell Deadlifts, 2x22.5/15 kg
20 Synchronized Burpees
10 Synchronized Dumbbell Snatches, 22.5/15 kg