Deadlift

2-4-6-6-4-2

Go every 3:00

MODERATE-HEAVY WEEK 12/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

SPLIT JERK *block/rack *split jerk to the other side on the next set
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

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BACK SQUAT
1@up to 80-85%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× PLATE BACK SQUAT
6× PLATE SIT UPS
6× BURPEE to PLATE
6×/side CROSS CHOP with PLATE

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: PLATE BACK SQUAT

video: PLATE SIT UPS

video: BURPEE to PLATE

video: CROSS CHOP with PLATE

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KEHONHUOLTOA!

Over head squat 5x8

Tempauksen yhden toiston maksimi.
Korotukset esimerkiksi:
(prosentitxtoistot)
50%x4
60%x2
70%x1
80%x1
85%x1
90%x1
91-94%x1
95-99%x1
101-103%x1
....

Bench Press

8-6-4-4-6-8, every set heavy

Go every 3:00

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / 2nd set cossack squats
4-6 strict pull ups + 20-30 sec of l-tuck hold

Strenght
Snatch Balance + Pause Overhead Squat 3-4x2+3reps@60-65-70-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-65-70-75% of 1rm
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) 3-4 x 4-6 reps + 4-6 reps of strict deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon at 70-80% effort (3-4 rounds total)
Emom 24 or 32
1) heavy wall ball shots x 8-12 reps
2) sandbag cleans x 2-4 reps
3) push ups x 6-12 reps + kipping c2b pull ups x 3-6reps
4) toes to bars x 12-18 reps
5) box jump overs, 6-8 reps @60/75cm (50/60cm)
6) weighted box step overs x 6-8reps @rx db's
7) bar muscle ups or burpee c2b pull ups x 3-6 reps
8) double unders x 30 seconds

Cool down
3-5 min recovery bike / air bike / jog&walk

15 synchro thruster (30/40kg)
15 synchro pull up
15 HSPU (you go, i go)
12 synchro thruster (35/50kg)
12 synchro pull up
12 HSPU (you go, i go)
9 synchro thruster (40/60kg)
9 synchro pull up
9 HSPU (you go, i go)
– time cap 15min

Scaled WOD
For Time with partner
15 synchro thruster
15 synchro ring rows
15 push ups (you go, i go)
12 synchro thruster
12 synchro ring rows
12 push ups (you go, i go)
9 synchro thruster
9 synchro ring rows
9 push ups (you go, i go)

Deload week

12 min AMRAP in pairs
8 box jumps 60/50cm
2 rope climbs
*You go / I go full rounds. Partner on easy bike

3 min rest

12 min AMRAP in pairs
8 wall ball shots 20/14lb
4 inverted burpees
*You go / I go full rounds. Partner on easy shuttle run

4 kierrosta laadukkaasti

400m Juoksua/konetta
20 KK-heilautusta
10 T2B/Linkkaria

🍾🥂🍾 Szilveszteri Madness 🍾🥂🍾

TEAMS OF 4
00:00-12:00

🎆In 12 mins :
2025m row/ski/run/ bike2x ( echo=130/110cal)
P1: machine
P2+P3+P4 : bar hang/front squat bottom hold/ HS hold
You must go through each movement at least once! If any of the three loses position, stop the machine! Switch as desired!

Remaining time : as a team, max rep Power Clean@80/55kg

12:00-15:00 REST

15:00-35:00

🎇Amrap 20 mins (Waterfall style)
25 partner wall ball over rack (P1+P2)
25 Syncro USA swing (P3+P4)
25 partner anchored wall ball sit up (P1+P2)
Wallball (P3+P4)
Swing (P1+P2)
Sit up (P3+P4)
…etc…

35:00-38:00 REST

38:00-69:00

🎆EMOM 31 mins
Min 1: 12 box jump @60/50cm - P1
Min 2: 12 STOH@43/30kg - P2
Min 3: 12 T2b - P3
Min 4: 12 alt. Dumbell Snatch@22,5/15kg - P4
Rotate team members each minute until the EMOM is complete!

💙🧡HAPPY NEW MAYFLY YEAR!🧡💙