5 kierrosta

Juoksu korttelin ympäri
200m Farmari kävely
20 Ilmakyykky
20 Kahvakuulaheilautus

Käytä sama kahvakuula

50 min aikaraja

weighted pull up 5x5
– nouseva paino
– lepo 3-4min

Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold

Strenght
Front Squat 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
rowing or air bike
weighted walking lunges
kb swings
rowing or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

Every 1 min for 12 mins, alternating between:
Handstand Hold, 30-40 secs
16-20 Alternating Pistols , scaling : single leg weighted goblet lateral box step up (8/8)
Dumbbell L-Sit Hold, 20 secs

7 min Amrap

1 Raakaleuka tai C2B tai MU
3 Bar facing burpee
5 SDLHP 30/40 kg

Parin kanssa aikaa vastaan. Henkilö A suorittaa yhden kierroksen jonka jälkeen Henkilö B seuraavan jne. Yhteensä 20 kierrosta.

20 kierrosta:
5 Punnerusta
10 Ilmakyykkyä

20 kierrosta:
7 Istumaannousua
14 Kahvakuula etuheilautusta (16/24kg)

20 kierrosta:
12 boxiaskellus (15kg/22,5 kg käsipaino)
5 Devils press (15/22,5 kg käsipaino)

3x 3+3+3, kevyt
Veto pause polvella
Raakarive polven päältä
Push press

4x 2+2+2, kohtalainen
Rive
Etukyykky
Ylöstyöntö

4x 2 + 1, raskas
Veto
Raakarive

3x 3 , haastava mutta teräviä toistoja
Muscle clean

Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 burpee pull ups
8 goblet squats
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4 reps@60-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon Prep:
2-3 sets
4 db snatch, add weight
2 wall walks
1 rope climb

Metcon

Emom 15
1) 8-10 db snatch @17.5-22.5/25-32.5kg
2) 3-5 wall walks
3) 2-3 rope climbs

For time

800m Run
15 Clean and jerks @ 83/61kg
800m Run
60 Chest-to-bar pull-ups
800m Run
60 Toes-to-bars
800m Run
15 Clean and jerks @ 83/61kg

• The clean and jerks are anyhow (power, split, squat) you like.

Time cap. 25:00

Overview. We’ve been running a lot (especially on engine stream) in this block, let’s put that to the test a bit with a heavier barbell and moderate high rep gymnastics. Aim is to keep the runs fairly consistent, barbell as singles and to chip away on the gymnastics.
Strategy. Set off to run at around your 5km pace for the 1st 800m (following ones likely a bit slower). Walk the final 5-10m to the barbell (stage chalk on the way as needed), then get to work on the barbell. Keep a good pace here but one that still allows you to not slow down too much on the next run.
Choose an approach for gymnastics you think will be the fastest (for you):
Unbroken (well, probably not)
Big set + chip away (e.g. 30 + 10 + 8 + 7 + 5)
Even big sets (e.g. 5 x 12)
Even smaller sets (e.g. 10 x 6)
The key here is to keep chipping away (vs hitting a big set and then having to take a long rest).
Your grip will be fairly fatigued by the time you get to the final barbell (never mention the HR and breathing rate being high). Stay focused and don’t let the rests between lifts drift to be too long. You’re almost done!
Instructions. Set up your barbell 2-3m away from the pull up rig. Run outside if possible.
Debrief.
– How was your pacing through the workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run → 2000 BikeErg or 1000m Row/SkiErg
Clean and jerks → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy reps done as singles
Chest-to-bar pull ups → Reduce reps (40) → Pull ups (40 or 60)
Toes-to-bars → Reduce reps 40) → Toes-to-rings (40 or 60)

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
4-5 min run @very easy/easy + 2x5-10 stricht ring dips (add 1-2 reps from last time) , rest 30-45s bwn set
Rounds 3-4:
4-5 min bike erg @very easy/easy + 2x4-6 weighted box step ups with rx dumbbells , rest 30-45s bwn set
Rounds 5-6:
4-5 min run @very easy/easy + 2x3-5 ring muscle ups / bar musle ups / burpee c2b pull ups , rest 30-45s bwn set
Rounds 7-8:
4-5 min bike erg @very easy/easy + 2x4-6 weighted box step ups with rx dumbbells , rest 30-45s bwn set
Ota jokaisessa juoksussa tai pyörässä jossain puolen välin tietämillä sellainen hallittu 10-15 sekunnin kiihtyvä spurtti, rennon kovaa mutta ei missään nimessä täysiä.